WOD of the Week: Blue Falcon

This week's WOD is suggested from @Jf_texan... "Pull-ups and those damn lunges."


What You'll Need:

  • 2x 40lbs sandbag, barbell, or kettlebell

The Workout:  

  • Works best if you have a buddy.
  • While one of you does the distance events, the other does the 100 rep event -- neither can stop until both are finished with the 100 reps and 100m.
  • You may find you have to go farther than 100m if one of you is not done with the 100 reps, or you may have to add more reps if one of you is not finished with 100m.

Full body - Carries / Crawls:

Run 1 mile easy

Distance Events
100m Bear crawl
100m Lunges OH carry (40lb)
100m Burpee jumps
100m Farmer walk (40lb each hand)
100m Fireman carry
100m Sled or prowler push / tow

100 rep events:
100 Push press (40lb)
100 Pushups / non stop - rest in plank pose until done
100 Situps (40lb)
100 Squats (40lb)
100 Kettlebell swings
100 Flutterkicks

*add pullups as an option as well if you can do 100 pullups relatively quickly (less than 5-6 sets)

40lb = 40 pound sand bag or barbell / kettlebell

Run 1 mile easy

Workout via Military.com

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