3 Rounds
Row 500m
40 sit ups
30 Db Snatch
April 27, 2013
4/27/13
“Rankel“
Complete as many rounds as possible in 20 minutes of:
225 pound Deadlift, 6 reps
7 Burpee pull-ups
10 Kettlebell swings, 2 pood
Run 200 meters
April 26, 2013
4/26/13
3 Rounds
800m Run
30 Thrusters 45lb
Strength WOD
Back Squat 3×3 70/80/90
5×12 Pistols
5×10 Walking lunge steps 45/25
April 25, 2013
4/25/13
9min AMRAP
7 Push press 95/65
14 Sit up
Skill: Tabata Grip
Strength WOD
3×3 Power clean 70%/80%/90%
5×10 Kipping pull ups
5×10 Squat thrust/Broad jump
April 24, 2013
4/24/13
10 Rounds
10 KB Taters 53/35
10 KB Swings 53/35
10 Box jump 24/20
-Shuttle Run-
Strength WOD
Overhead Squat 3/3/2/2/2/1/1/1/1
April 23, 2013
4/23/13
6 Rounds
7 Deadlift
5 Hang clean
20 Double unders
Stength WOD
3×3 Deadlift 70%/80%/90%
5×5 Ring lowers
April 22, 2013
4/22/13
Cindy
20 min AMRAP
5 Pull ups
10 Push ups
15 Squats
Strength WOD
3×3 Strict press 70%/80%/90%
5×15 Sit ups
5×10 Ring dips
April 19, 2013
4/19/12
“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
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.
Strength WOD
3X5 Back Squat 65%/75%/85%
5X12 Pistols
5×15 Sit ups
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