Tag Archives: kb swings


WU: 2 body rows, 3 military push ups, 2 sec. HSH X 8WOD 1: 7 minute Amrap 8 ring rows 1 TGU (R-L) 5 minute set up for ring dips WOD 2: 8 minute Amrap 5 ring dips 8 kb swings (athletes choice) 2 L-sit pull ups –if you use band? Refer to next smaller… Read More »

0759: The Seven!

A suicide bomber killed seven CIA officers and 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, family and colleagues dedicated… Read More »

0739: Recovery Day

WU: 10 MINUTES WOD: 20 minutes of activity • 5 burpees • 8 KTE • 11 kb swings (athletes choice) • 20 DU/30 SU STRENGTH: B. PRESS 4X6 @ 100% (spot and encourage one another)