8/18
20 Min AMRAP 10 High Pull Clean @55% 20 Cal Row 30 1-handed alternating Russian KB Swing @ 33% snatch 8/19 "Tabata Something Else" Complete 8 rounds of 20 seconds Pullups 10 seconds rest Then 8 rounds of 20 seconds Pushups 10 seconds rest Then 8 rounds of 20 seconds Situps 10 seconds rest Then 8 rounds of 20 seconds Air Squats 10 seconds rest There is no rest between exercises. Compare to 7/5/18 8/20 Amateur Fight Gone Bad 5 Rounds 1 min Double KB Squat Clean @ 20% clean in each 1 min Row 1 min Land Mines Twist @ 25% snatch 8/21 "Brenton" Five Rounds for time of: Bear Crawl 100 feet Standing Broad-Jump, 100 feet Do three Burpees after every five Broad-Jumps. If you've got a twenty pound vest or body armor, wear it. 8/22 Death by Clean and Jerk @ 55% 8/23 Max Bench Press @ least 7 rounds over 90% Then 2 min max GHD Hip Extension compare to 2/4/19 8/24 "Maggie" Five rounds for time of: 20 Handstand Pushup 40 Pullups 60 Pistol, alternating legs compare to 8/9/18
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Alpine
6 Rounds 45 seconds Broad Jumps 24” / 20” 45 seconds Assault Bike calories 3 min rest Recovery: Run 800 Meters 10-1 GHD Raise GHD Sit Upsj U.S. Army Specialist Christopher "Gator" Gathercole, 21, of Santa Rosa, California, assigned to 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, was killed by enemy fire on May 26, 2008, in Ghazni, Afghanistan. He is survived by his brother Edward, sisters Jennifer Daly and Sarah Ferrell, father Edward Gathercole, and mother Catherine Haines. "Gator" Eight rounds for time of: 185 / 135 pound Front Squat, 5 reps 26 Ring Push Ups Men’s: 12:09 Shane Compare to 2 /17 / 19 Recovery: 2 Rounds 400 Meter Row 15 Shoulder Press "Nasty Girls"
3 Rounds For Time Of: 50 Air Squats 7 Muscle Up 135 pound Hang Power Clean, 10 reps Men's: 6:06 (Tate) Women's: 27:06 (Jill) compare to 6/20/18 Recovery: 21-15-9 Deadlifts Thrusters 100 - 80 - 60 - 40 - 20 Double Unders 50 - 40 - 30 - 20 - 10 Evil Wheel Recovery: 3 Rounds 15 Sit Ups 15 Air Squats 15 Push Ups A great dressing recipe for all that summer salad!
Tabata 8 Rounds 20 seconds Jumping Lunge 10 seconds 20 seconds Russian Twist @ 25% snatch 10 seconds 20 seconds Wall Balls 10 seconds Recovery: 2 Rounds 400 Meter Run 15 Shoulder Press Early in the morning of March 15, near the Evaro Bar and Casino, Montana Highway Patrol Trooper Wade Palmer located a suspected vehicle matching the description of one involved in a Missoula shooting before midnight. Trooper Alex Hiday was the next officer to arrive on scene. Hiday found Palmer still seat-belted in his patrol car and that he had been shot. The suspect had fled the scene. Hiday and a Missoula Police Department officer transported Palmer to an ambulance at the intersection of Highway 93 and Interstate 90. Trooper Palmer was transferred to Salt Lake City from St. Patrick’s Hospital for further treatment. After an extensive manhunt, at approximately 6:15am the Missoula County Sheriff’s Office took the suspect, Jonathan Bertsch, into custody without incident. The Department of Justice’s Division of Criminal Investigation and Missoula County Sheriff’s Office are investigating the shooting incident. Palmer has been with the Patrol since 2012. He is stationed in Detachment 112 in Missoula. In 2015, he was awarded the Patrol’s highest honor, the Medal of Valor, for his heroic lifesaving efforts at the scene of a multiple-vehicle crash involving a mother and her young children in December 2014. Trooper Palmer has a wife and two young children. It is great to have a hero WOD for someone who was able to go home. Here is a link the the Great Falls Tribune article
"301" Continue switching exercises every minute until you have reached a combined calorie and rep total = 301. 1 minute Medicine Ball Squat 1 minuteBurpees 1 minute Assault Bike Calories 1 minute Burpees 1 minute Wallball Situp 1 minute Burpees Recovery: Run 800 Meters 3 Rounds 10 Burpees 10 Box Jumps |
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April 2024
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