Tag Archives: KTE

0891:

WOD: 14 minute Amrap Row 60 Cal 30 wall balls 20/14 50 KTE 30 Power cleans 135/95 20 MU Mobility: 10 minutes GA: Row 60, 20 wall balls, 50 abmat sit ups, 20 power cleans, 10 pull ups. If you finish round before time expires return to wall balls.  

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 »

0751:

WU: WOD: 10 minutes • 5 Good mornings • 10 m walking lunges • 10 KTE / 5GA • 5 two hand high jumps. (pretend to block Stoner’s jumper w/ 2 hands arms extended) be explosive. Get video of G. Pavelko in am to show athletes during the morning class times. STRENGTH: PRESS 8X2 @… 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)

0722:

WU: coach rick will find a way. STRENGTH: OHS F/ rack 4X8 (use discretion to find appropriate load) WOD: 10 rounds • 20 DU/50 SU • 8 KTE / 10 clam shells • 5 Sec HSH / wall walk • 15 abmat sit ups GA: 6 rounds