Oct 15 2014
Fitness 3 sets: Alternating DB press x 8-12 each Rest 60 seconds DB Front Raises x 6 – 10 each Rest 60 seconds Banded face pulls x 8 – 10 Rest 60 seconds 8 min AMRAP 5 Paralette pass thru’s 20 mt.climbers 25 ab mat sit ups Performance 3 sets for reps 4 minute clock 10 T2B 250 m row 20 KB swings 24/16 AMRAP burpees Rest 2 minutes between sets Sport Rest Day
Oct 14 2014
Fitness and Performance 15 minutes: KB skill work TGU Shin box For time: 60 wall balls 500 m row 40 box jump overs 30 burpees 20 Slam ball 10 spiderman push ups (5 each leg) Sport 15 minutes: MU shoulder prep work “Taylor” 4 RFT 400 m run 5 burpee MU *20# vest if you have it U.S. Army Specialist David Wayne Taylor, 20, of Dixon, Kentucky, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died in Kandahar province, Afghanistan on March 29, 2012, from wounds sustained in an accident at an ammunition supply point. He is survived by his sisters Tamara Taylor and Christina Abell, and mother Sarah Whitledge Taylor.
Oct 13 2014
In the spirit of Thanks Giving our WOD today will visit a few friends along the way: With each visit perform reps and sets anyway the team decides, both athletes must perform full reps of each “Angie” 5 minute AMRAP 20 pull ups 20 push ups 20 sit ups 20 air squats 2 minutes Rest “Christine” 5 minute AMRAP 100 m row 6 DL @BW 9 Box jumps 24/20 2 minute Rest “Helen” 5 minute AMRAP 40 DU 15 KB swings 8 Pull ups 2 minute Rest “Grace/Isabel” For time 50 GTOH w/KB or DB Alternating as needed Score each station separately
Oct 11 2014
All levels Teams of 2, alternating complete sets AMRAP 20 minutes 15 wall balls 10 KB swings 5 burpee box jumps