Last week’s Locker WOD. WINNER: Dan Hawkey!
 Hey Everyone,
Andy want to give us a sneak peak at what is coming. That's a lot of holes going into the new rack system! -C-
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Warm Up:
4 Rounds 15 Air Squats 50ft Bear-crawl Tabata 8 Rounds 20 seconds Jumping Lunge 10 Seconds Rest 20 Seconds Hip Extensions 10 Second Rest 20 Seconds Knee to Elbow Recovery: 30-20-10 Burpees Russian Twist  Officer David S. Moore, 29, of the Indianapolis Metropolitan Police Department, died on January 26, 2011 from gunshot wounds suffered on January 23, 2011 when he stopped a stolen vehicle and the driver opened fire at him. He is survived by his mother Jo Ann, father Spencer, and sister Carol Bongfeldt.
"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 Recovery: 4 Rounds 10 Burpees 10 Pullups Warm Up:
21-15-9 Band Face Pulls Box Jumps Max Snatch then 2 Min max GHD Sit-up then 3 Min Amrap 30/24 cal Assault Bike Max Rep Snatch 55% 2min Rest 3 Min Amrap 30/24 cal Assault Bike Max Rep Clean and Jerk (same bar- 55% snatch) 2min Rest 3 Min Amrap 30/24 Cal Assault Bike Max Rep Thruster (same bar- 55% snatch) Recovery: 4 Rounds 10 Wall Balls 10 Toes To Bar Warm Up:
3 Rounds 400ft Run 10 GHD Sit-up Annie R U Ok 21-15-9 Reps for Time Row (for Calories) Thruster (65/45 lbs) Power Clean (45/35 lbs) Sumo Deadlift High Pull (65/45 lbs) Burpees Wall Balls (20/14 lbs) Recovery: 4 Rounds 400 Meter Run 2:00 Rest 11/26 Death by Squat Clean @ 55% 11/27 Annie R U Ok 21-15-9 Reps for Time Row (for Calories) Thruster (65/45 lbs) Power Clean (45/35 lbs) Sumo Deadlift High Pull (65/45 lbs) Wall Balls (20/14 lbs) Burpees 11/28 Max Snatch 2 Min max GHD Sit-up Some Ryan Stuff 11/29 "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 11/30 Tabata 8 Rounds 20 seconds Jumping Lunge 10 Seconds Rest 20 Seconds Hip Extensions 10 Second Rest 20 Seconds Knee to Elbow 12/1 Alpine 6 Rounds 90 second Assault Bike 3 minute rest 12/2 Christine Three rounds for time of: Row 500 meters 12 Deadlift: body weight 21 Box Jumps, 20 / 18 inch box Warm Up:
3 Rounds 10 Goblet Squat 10 Clean High Pull Death by Squat Clean @ 55% Recovery: Bike 5 Minutes Then: 2 Rounds 10 Walking Lunges 10 Push Ups Warm up:
3 Rounds 5 Back Extensions 10 Band Adducted External Rotation-each 15 Assault Bike Calories 15 Min AMRAP 2 Split Jerk @ 90% 200’ Farmer Walks @ 20% back squat each hand Recovery: 3 Rounds 15 Goblet Squats 15 Kettle Bell Swings  U.S. Army Sergeant First Class Severin W. Summers III, 43, of Bentonia, Mississippi, assigned to the 2nd Battalion, 20th Special Forces Group (Airborne), headquartered at Jackson, Mississippi, died August 2, 2009 in Qole Gerdsar, Afghanistan, after his vehicle was struck by a command wire improvised explosive device. Summers is survived by his wife Tammy Fraser and his daughters Jessica, Shelby & Sarah. "Severin" 50 Strict Strict Pullup 100 Hand Release Push-ups, release hands from floor at the bottom Run 5K If you've got a twenty pound vest or body armor, wear it. Recovery: 10 Turkish Get Ups (right) 30 Kettle Bell Swings 10 Turkish Get Ups (left) 30 Kettle Bell Swings |
