Last week’s Locker WOD winner: Jacque!
 U.S. Army Sergeant William "Ricky" Rudd, 27, of Madisonville, Kentucky, assigned to the 3rd Battalion, 75th Ranger Regiment, based in Fort Benning, Georgia, died on October 5, 2008, from wounds suffered from enemy small arms fire while on a combat patrol in Mosul, Iraq. He is survived by his father William, stepmother Barbara Rudd, step brother Josh, mother Pamela Lam, and sister Elizabeth.  Ricky
20 min AMRAP 10 Pullups 75 pound dumbbell Deadlift, 5 reps 135 pound Push Press, 8 reps Male: 8+15 Annon Female: 9+21 Annon Compare to 2/2/20 Recovery: 4 Rounds 15 Calorie Bike 15 Sit Ups
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Ricky 20 min AMRAP 10 Pullups 75 pound dumbbell Deadlift, 5 reps 135 pound Push Press, 8 reps Male: 8+15 Annon Female: 9+21 Annon 2/1 Death by Overhead Squat @ 55% 2/2 2 - 20 Weighted Box Step @ 40% Back Squat total Wood Chopper 2/3 21 - 15 - 9 Russian Twist @ 25% snatch V Ups GHD Hip Extension 2/4 Tabata 8 Rounds 20 seconds max Hang Squat Clean @ 55% 10 seconds rest 20 seconds max Tuck Ups 10 seconds rest 20 seconds max Kettlebell Swing @ 33% snatch 10 seconds rest 2/5 "Moore" Complete as many rounds in 20 minutes as you can of: 15 ft Rope Climb, 1 ascent Run 400 meters Max rep Handstand Pushup Women: Anon 4+200M / 12 Men: Luke S. 5 / 84 2/6 1 Rep Max 3 min max 100ft Prowler Push Compare to 7/21/20  Alpine 6 rounds 45 seconds Assault Bike calorie 45 seconds Situps 3 minute rest Recovery: 21-15-9 Goblet Squats Weighted Sit Ups  Grit Montana will be here tomorrow at 8am with some fun Spartan training. Come on down and check it out.
 2 Minute Ladder Wave Back Squat Start with 50% Front Squat (because this is basically a triple) Every 2 minutes on the 2 minute go up 10# total and perform 1 rep until you cannot get the given rep done in the given minute If your 1 rep max is under 100# go up 5# total every minute Recovery: 10-1 Deadlift 1-10 Shoulder Press Kaenon 100 Pushups 75 Wall Balls 1 Deadlift 315 / 235 75 Wall Balls 100 Push ups 20:55m Chris p. 19:48W-255 Janel 20:53M Trainer Compare to 7/30/19 Recovery: 4 Rounds 30 Second Max Sit Ups 30 Second Alternating Lunges   Read more about this nutrient that can have multiple, and confusing, signs for deficiency.
Low Iron Linked with Muscle Health, Sleep Disorders, Mood, Stroke Risk, and Mitochondria Amateur Fight Gone Bad 5 Rounds 1 minute Hammer Swings 1 minute Farmer Walks 1 minute Dumbbell Snatch / KB @ 20% snatch 1 minute rest Recovery: 2 Rounds 500 Meter Row 20 Wall Balls  U.S. Army Sergeant First Class Adrian Elizalde, 30, of North Bend, Oregon, assigned to the 2nd Battalion, 1st Special Forces Group (Airborne), based in Fort Lewis, Washington, died on August 23, 2007, in Baghdad, Iraq, of wounds sustained from an improvised explosive device. He is survived by his parents, Jorge and Teresa Elizalde, sister Rachel, and daughter Sydney Grace.   Adrian
Seven rounds for time of: 3 Forward Rolls 5 Wall Climbs 7 Toes to Bar 9 Box Jumps, 30" box Compare to 12/9/17 Men's: 11:30 Dan P. Women's: 10:32 Patty Recovery: 500 Meter Row 30 GHD Sit Ups 500 Meter Row 30 GHD Raise |