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
Oct 10 2014
Fitness and Performance For time 250 m row 40 pull ups 500 m row 60 push ups 750 m row 80 sit ups 1000 m row 100 air squats Sport 5 sets: 2 position clean @65% (floor, above knee) For time Elizabeth (power) 21 – 15 – 9 Power Cleans 135/95 Ring dips