Monthly Archives: April 2013

0343: The Seven

            A suicide bomber killed seven CIA officersand one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends,… Read More »

Category: WOD

0342:

                  Warm up: 10 push ups, 10 box step ups, 10 med ball clean, 50 m run X4 Get mobile and go! Wod: For time 20 burpees 30 box jumps 24/18 40 wall balls 20/14 1 mile run 40 wall balls 30 box jumps 20 burpees  

Category: WOD

0341:

                Warm up: 2 pull up, 12 squats, 100 m run 20 sec wall squat x10 Strength: B. squat 5 3 3 – set 4 max rep effort Wod:  4 RFT 200 m run 15/8 pull ups 12/8 DB Thrusters w/2ct hold of top  

Category: WOD

0340:

              It has been a big week of training. See you for a nice recovery wod Saturday morning.

Category: WOD

0339:

                Warm up: shuttle runs, 8 squats, 3 pwr clean to press x4 Wod: 6 RFT 12 DL 135/95 6 power cleans 3 Thrusters 400 m run Strength: B. Squat 4×6//65  

Category: WOD

0338:

                  Warm up: Mobility fun Wod 1: 3 min Amrap 8 ring rows 1 HSPU 1 Pistol Wod 2: 3 min Amrap 5 Ring Dips 2 HSPU 1 legged squat Wod 3: 3 min Amrap 6 Shoot thru’s 6 Kipping pull ups 12 jumping split squats Skill:… Read More »

Category: WOD