“Jag 28″
For time:
Run 800 meters
28 Kettlebell swings, 2 pood
28 Strict Pull-ups
28 Kettlebell clean and jerk, 2 pood each
28 Strict Pull-ups
Run 800 meters
Jeff Leonard 18:58. Post time to comments.
U.S. Air Force Senior Airman Mark Forester, 29, of Tuscaloosa, Alabama, assigned to the 21st Special Tactics Squadron, based in Pope Air Force Base, North Carolina, died on September 29, 2010, while conducting combat operations in Uruzgan province, Afghanistan. He is survived by his parents Ray and Pat, and siblings Terri, David, Joseph and Thad.
Fundamentals WOD
Skill work clean and jerk
Metcon: for time
400m run
15 pull ups
20 clean and jerks
15 pull ups
400 M run
“Brian”
20 minute time limit for judgement day:
Three rounds for time of:
15 foot Rope climb, 5 ascents
185 pound Back squat, 25 reps
Christy Phillips 11:36 (135lbs), Gretchen Kittelberger 12:07 (135lbs).
Post time to comments.
U.S. Navy Special Warfare Operator Chief Petty Officer (SEAL) Brian R. Bill, 31, of Stamford, Connecticut, assigned to an East Coast-based Naval Special Warfare unit, died on August 6, 2011, of wounds suffered when his unit’s helicopter crashed in Wardak province, Afghanistan. He is survived by his mother Patricia Parry and her husband Dr. Michael Parry, his father Scott, and siblings Christian, Amy, Andrea, Kerry, Tessa, and Morgan.
Fundamentals WOD
Skill work- rope climb& back squat
3 rounds For time
25 med ball squats
25 ring rows
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A. 6 sets of 3 strict press
B. For time
partner prowler push 400 m (180/270)
100 partner sit up 14/20# medball
100 double unders (one partner jumps at a time)
Fundamentals WOD
Skill work- strict press,push press, jerk
Metcon-
For time:
400 m sled pull 50-75% body weight
50 sit ups
30 shoulder to overhead
Every minute on the minute for 30 minutes:
5 pull ups
10 push ups
15 squats
option A. only count the number of rounds that you complete within the 60 second time limit.
Option B. go as long as you can on the minute, then switch it to an AMRAP
Fundamentals WOD:
Skill work- Pull ups & strict press
MetCon:
every minute on the minute for 15 minutes:
5 shoulder press
7 push ups
10 Squats
Happy birthday to all my Taurus’ Running 4/21 to 5/21.
Happy birthday Will, Alysa, Monica, Melisa W.
As many rounds as possible in 20 minutes
4 handstand push ups
21 sit ups
5 dead lifts (155/225)
21 double unders
Post rounds and birthday wishes to comments
Fundamentals WOD
Skill work- handstands & dead lifts
MetCon- As many rounds as possible in 15 minutes
4 strict press
21 sit ups
5 dead lifts
21 power jumps
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