Last week’s Locker WOD winner: Jacque
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Warm up: 15-12-9 Pushups Band Y Pull 20 min AMRAP 10 Bench Press @ 55% 10 Evil Wheel 10 Bottom Up Press Recovery: 500-100 Meter Row 50-10 Sit Ups First Galaxy without Dark Matter! 
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Warm up: 3 Rounds 6 Back Extensions 15 Band Abducted External Rotation 10 - 1 Tire Flips Handstand Pushup Recovery: 2 Rounds 400 Meter Run 500 Meter Row Here is a good article on tight hips from breaking muscle  4/29
10 - 1 Tire Flips Handstand Pushup 4/30 20 min AMRAP 10 Bench Press @ 55% 10 Evil Wheel 10 Bottom Up Press 5/1 Find Your 1 Rep Max Back Squat then 2 min max double unders 5/2 4 Rounds 2 min Plank 12 Kneeling Half Moon @ 33% Snatch 30 Wall Balls @ 10% C&J 5/3 "Hamilton" Three rounds for time of: Row 1000 meters 50 Pushups Run 1000 meters 50 Pullups 5/4 Alpine 6 Rounds 45 seconds max Push Jerk @ 55% 45 seconds max Ring Dips 3 min rest 5/5 Amateur FGB 1 min max Hammer Swings 1min max Thruster @ 55% 1 min max GHD Sit-up 1 min rest  U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, Pennsylvania, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, North Carolina, died on February 12, 2009, from wounds sustained when insurgents attacked his unit with a rocket-propelled grenade launcher and small arms fire in Faramuz, Afghanistan. He is survived by his father and stepmother, Murray and Karen, mother and stepfather, Mary and Peter MacFarland, and fiancee Amanda Charney.
"Small" - Dwell on it! Three rounds for time of: Row 1000 meters 50 Burpees 50 Box Jumps, 24" box Run 800 meters Recovery: 3 Rounds 15 Kettle Bell Swings 15 Wall Balls Warm Up: 2 Rounds12Assault Bike Calories 6 Burpees Tabata 8 Rounds 20 seconds Max Wall Balls 10 seconds rest 20 seconds Max Horizontal Kettlebell Swing 10 seconds rest 20 seconds Max Jumping Lunge 10 seconds rest Recovery: 400 Meter Run 25 GHD Sit Ups 400 Meter Run Warm up: 3 Rounds 10 Pushups 15 Goblet Squat "Elizabeth" 21-15-9 reps of: Squat Cleans 135 / 95 Ring Dips compare to 9/3/17 Recovery: 500 Meter Row 10 Body Blasters  Warm Up: 9 - 6 - 3 Strict Pullup 18 - 12 - 6 Lunge 4 Rounds 1 Legless Rope Climb or 3 Rope Climb 20 Weighted Box Step @ 40% BS 15 Deadlift @ 55% Recovery: 40-10 Air Squats Sit Ups Warm up: 3 Rounds 15 Band Y Pull 15 Band Face Pulls 30 - 3 Hammer Swings 1 - 10 Rope Pull @ max shoulder press Recovery: 2 Rounds 400 Meter Run 2:00 Plank Hold Did you guys for get about this guy? Here is how it ended up. . .   Staff Sgt. Alexander G. Povilaitis, 47, of Dawsonville, Georgia, assigned to the 570th Sapper Company, 14th Engineer Battalion, 555th Brigade, was killed in action on May 31, 2012 in Kandahar Province, Afghanistan, when enemy forces attacked his vehicle with an improvised explosive device. He is survived by his wife, Kimberly, and two sons, Alexander Blaine and Danny.
Alexander 5 rounds for time of: 31 Back Squat, 135 lb. 12 Power Clean, 185 lb. Recovery: 2 Rounds 20 Goblet Squats 20 Kettle Bell Cleans (10 each) 4/22
Amateur FGB 3 Rounds 1 min max single leg box hops @ 40% max BJ 1 min Max Russian Twist at 33% Snatch 1 min max Ring Push Ups 1 min Rest 4/23 Alexander 5 rounds for time of: 31 back squats, 135 lb. 12 power cleans, 185 lb. 4/24 30 - 3 Hammer Swings 1 - 10 Rope Pull @ max shoulder press 4/25 4 Rounds 1 Legless Rope Climb or 3 Rope Climb 20 Weighted Box Step @ 40% BS 15 Deadlift @ 55% 4/26 "Elizabeth" 21-15-9 reps of: Squat Cleans 135 / 95 Ring Dips compare to 9/3/17 4/27 8 Rounds 20 seconds Max Wall Balls 10 seconds rest 20 seconds Max Horizontal Kettlebell Swing 10 seconds rest 20 seconds Max Jumping Lunge 10 seconds rest 4/28 "Small" - Dwell on it! Three rounds for time of: Row 1000 meters 50 Burpees 50 Box Jumps, 24" box Run 800 meters |