Tag: workout of the week

WOW: Brave the Weather

Complete 4 cycles:

20 Walking Straight Leg Deadlifts (alternating sides)
10 Handstand Pushups
20 Walking Lunges
10 Pullups
5 Burpees

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WOW: Disaster Response

Complete 3 cycles for time:

10 Clean and Presses
100 Meter Partner Carry (Fireman, Piggyback, Bridal, respectively)
100 Meter Sprint
20 Lateral Weight Tosses (10 each side)

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WOW: New Army Fitness Test

Complete 2 cycles:

400 Meter Run
Clear 5 Low Hurdles
20 Meter Grok crawl
5 Pullups
40 Meter Backwards Weight Drag
20 Meter Balance Beam Farmer’s Carry
50 Meter Weighted Sprint

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WOW Progress Check: Easy As 1, 2, 3

Max cycles in 20 minutes of:

1 Pullup/Chinup
2 Pushups
3 Full Squats

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WOW: Persistence Hunt

You have 50 minutes to:

Move/Run/Walk 2.5 Miles Unencumbered
Move/Run/Walk 2.5 Miles With Object 1/5 Bodyweight

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WOW: Flip That Log

Complete 4 cycles of:

25 Meter Log Flip
25 Meter Backward Log Drag

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WOW: Grok Ladder

Complete max ladders of:

Pullups
Dips
Jump Squats

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WOW: Primal Poker

Using a deck of cards, assign one exercise to each suit:

Hearts are Pushups
Diamonds are Pullups
Clubs are Squats
Spades are Planks

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WOW: Beat the Bag

Complete 4 2-minute rounds of:

Jabs and Crosses

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WOW: The Phalanx

Complete 10 cycles of:

50 Meter Walking Lunge with Spear Thrust
25 Meter Sprint

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