0947:

WU: 5-10 minutes

STRENGTH: b. squat

  • 5 reps @65%
  • 3 reps @70%
  • 2 reps @75%
  • 1 rep @ 80%
  • 5 reps @80%

WOD: In teams of 2, partners alternate rounds to complete as many rounds as possible in 12 minutes of:

  • 3 GTO 135/95
  • 6 TTB

GA: If anyone needs to adjust load please build out separate BB.

0946:

WU:

STRENGTH: Thursday

WOD: Four sets for max calories/reps of:

  • 60 seconds of rowing for Calories
  • 
Rest 60 seconds
  • 60 seconds of DU / SU
  • 
Rest 60 seconds
  • 60 seconds of Burpee box jumps 24″/20″
  • 
Rest 60 seconds
  • Kb swings 70/53

Finish: Run 1 mi at conversational pace.

0944:

WU: 3 rounds 10 hanging tuck sits, 20 m walking lunge, 5-10 dive bombers, 10 gate swings

 

STRENGTH: 4X3 b. squat to step up R-L @50%ME or adjust //step 24”/18” or 12”

 

WOD: 5 rounds unbroken (Aim- no loitering on barbell – choose load to assure success)

  • 5 Hang squat clean thruster 15/135??
  • 350 m run

 

WOD.5: 8 min Amrap

  • 20 bb wipers
  • 12 bb roll outs
  • 4 OTBB

0943: Saturday

WU: Group

 

WOD option 1:

  • farmer carry to top of Zapo Kb/DB?? Choose # wisely.
  • 50 kb thrusters at 1977 Zapo
  • farmer carry to blue wall

 

WOD option 2:

  • Run to top of Zapo
  • 100 squats then 50 push up (no partition)
  • Blue wall

 

WOD Option 3: Strength make-up from week. Find 3 or 5 RM in either b. squat, DL, Press or b. press

0942: TK

WU: 4 push ups, 8 climbers, 4 TTB , run 100 m run 8 rounds or 10 minutes. Which ever comes first.

WU: 5x 10 box step ups, 8 kb Russian swing, 5 KTE // Mobility 5 min

WOD: TK  Complete as many rounds as possible in 20 minutes of:

  • 8 Strict Pull-ups
  • 
8 Box jumps, 36″/24” box
  • 12 Kettlebell swings, 2 pood
U.S.

GA: 20 minutes- 2/4 or 6 pull ups, 10 step ups, 8 swings 100 m run

U.S. Army Major Thomas E. Kennedy, 35, of West Point, NY, assigned to Headquarters and Headquarters Company, 4th Brigade Combat Team, 4th Infantry Division, based in Fort Carson, CO, died on August 8, 2012, of wounds suffered when an insurgent detonated a suicide vest in Kunar province, Afghanistan. 

He is survived by his wife Kami, son Brody, daughter Margaret, parents George and Patricia, and brothers John and George.