Saturday

“Kettle Gone Bad”

Three rounds of:
KBS (Reps)
Goblet Squat (Reps)
KB Snatch Alt Arms (Reps)
Alt. Pistols (Reps)
Turkish Get-Ups alt arms (Reps)

In this workout you move from each of five stations after one minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep.


Sunday, 10/26/14

BARBELLS FOR BOOBS

Partner WOD One person works at a time, except for C&J’s, both work at same time.

Angie DD
100 Breast to Bar Pull Ups
100 Chest to Deck Push Ups
100 Weighted Sit Ups 45/35
100 Goblet Squats 53/35

Grace
30 C&J 135/95
Each partner has to do between 1 and 3 Every Minute on the Minute for a total of 30.


Saturday, 10-25-14

zeus

U.S. Army Specialist David E. Hickman, 23, of Greensboro, NC, assigned to the 2nd Battalion, 325th Airborne Infantry Regiment, 2nd Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, NC, died on November 14, 2011, in Baghdad, Iraq, from wounds suffered when insurgents detonated an improvised explosive device near his vehicle.

He is survived by his wife Calli, parents David and Veronica, and brother Devon.

Three rounds of:
30 Wall ball shots, 20 pound ball
75/45 pound Sumo deadlift high-pull, 30 reps
30/24 Box jump, 20″ box
75 pound Push press, 30 reps
Row 30 calories
30 Push-ups
Body weight Back squat, 10 reps
For Time


Thursday, 10-23-14

For max reps:
1 Minute squat clean, 165#(115#)
3 Minutes rest
1 Minute squat clean 185#(125#)
3 Minutes rest
1 Minute squat clean, 205#(135#)
3 Minutes rest
1 Minute squat clean, 165#(115#)
3 Minutes rest
1 Minute squat clean 185#(125#)
3 Minutes rest
1 Minute squat clean, 205#(135#)

Scaled, follow pattern with adding weight you can performwith good mechanical efficiency