U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.
"White" Five rounds for time of: 15' Rope Climb, 3 ascents 10 Toes-to-Bar 21 Walking Lunge steps with 45lb plate held overhead Run 400 meters Recovery: 4 Rounds 8 Burpee Box Jumps 16 Kettle Bell Cleans (8 each side)
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Warm Up: 3 Rounds 20 Air Squats 5 Back Extensions Total Reduction 75 Double KB Squat Clean @ 25% Max Clean On the Minute 2 Skin the Cat Recovery: Bike 10 Minutes then: 3 Rounds 15 Push Ups 20 Walking Lunges Warm Up: 9-6-3 Burpees 300-200-100ft Run "Tabata This!" Tabata Row Rest 1 minute Tabata Air Squats Rest 1 minute Tabata Pullups Rest 1 minute Tabata Pushups Rest 1 minute Tabata Situps The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories". Recovery: 3 Rounds 20 Goblet Squats 20 Kettlebell Swings Warm Up: 21-15-9 Box Jumps Band Y Pull Just One Move 30 Snatch @ 60% Compare to 6/13/17 or Isabel at 135# / 95# Recovery: 21-15-9 Deadlift (30%) Burpees World of Warcraft cosplay . . . or for those not in the know. Adults dressing up like characters out of a video game. 1/14 15 - 12 - 9 Turkish Get-up @ 55% 21 - 15 - 9 Evil Wheel 1/15 30 Hang Squat Snatch @ 60% 1/16 "Tabata This!" Tabata Row Rest 1 minute Tabata Air Squats Rest 1 minute Tabata Pullups Rest 1 minute Tabata Pushups Rest 1 minute Tabata Situps The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories". 1/17 Total Reduction 75 Double KB Squat Clean @ 25% Max Clean On the Minute 2 Skin the Cat 1/18 "White" Five rounds for time of: 15' Rope Climb, 3 ascents 10 Toes-to-Bar 21 Walking Lunge steps with 45lb plate held overhead Run 400 meters 1/19 4 Rounds 20 Cleans 20 Hollow Rock 6 Ladder One leg in one leg out lateral hop (forward and back) 1/20 100 Dumbell push press @ 20% Jerk each On the Minute 5 Burpee Box Jump Over Warm Up: 4 Rounds 12 Band Abducted External Rotation 20sec Plank 15 - 12 - 9 Turkish Get-up @ 55% 21 - 15 - 9 Evil Wheel Recovery: 3 Rounds 15 Air Squats 10 Push Press (bar only) 400 Meter Run Because . . . why not? U.S. Marine Corporal Donald M. Marler, 22, of St. Louis, Missouri, assigned to the 3rd Battalion, 1st Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, died on June 6, 2010 while supporting combat operations in Helmand province, Afghanistan. He is survived by his mother Susan, his father David Sr., his sister Jennifer Pupillo, and his brothers David Jr. and Jacob.
"The Don" For time: 66 Deadlift, 110 pounds 66 Box Jumps, 24 inch box 66 Kettlebell Swing, 1.5 pood 66 Knee to Elbow 66 Situps 66 Pullups 66 Thruster, 55 pounds 66 Wall Balls shots, 20 pound ball 66 Burpees 66 Double Unders Recovery: 3 Rounds 50 Rope Jumps 25 Goblet Squats 250 Meter Row Warm Up: 21-15-9 Pushups Bird Dogs Descending 200, 180, 160, 140, 120, 100, 80, 60, 40, 20 seconds Plank 10 - 1 Bench Press @ 55% Recovery: 40-30-20-10 Box Jumps GHD Sit Ups I am always looking for pemmican recipes. I haven't tried this one yet, so if one of you beats me to it, let me know how it goes. Warm up
10-8-6 box jumps PVC Pass-throughs 1 Rep Max Find your max Clean and Jerk (compare to June 29th, 2017) at least 7 reps must be over 90% then Find your 2 Min max Russian Twist (25% of max Snatch) Recovery: Row 500 Meters 30 Kettle Bell Swings 30 Burpees Row 500 Meters Here is an article on why following impulses might not be all bad. Warm Up:
2 Rounds 7 Back Extensions 500m Row 4 Rounds 400 ft Atlas Stone Carry Assault Bike 15 calories Recovery: 400 Meter Run 50 Air Squats 25 Push Ups 400 Meter Run Here is an article on sexual relationships and how they are being shaped in the modern era by the internet. |
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