Monday 140915

WOD
For time:
Run 400 Meters
21,15,9 repetitions of:
Kettlebell Swing, 1.5/1 pood
Pull-up
Run 400 Meters
21,15,9 repetitions of:
Kettlebell Goblet Squat 1.5/1 pood
Hand Release Push-up
Run 400 Meters

Note:  Post time to log.

 

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Wednesday 140910

WOD

Fight Gone Bad!
3 rounds of:
Wall-ball shots, 20-lb. ball, 10-ft. target (reps)
Sumo deadlift high-pull, 75 lb. (reps)
Box jump, 20-inch (reps)
Push press, 75 lb. (reps)
Row (calories)

Note:  In this workout you move from each of five stations after a 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, except on the rower where each calorie is one point.  Add your points and post them to log.

 

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Saturday 140906

WOD
Kevin
3 rounds for time of:
185-lb. deadlifts, 32 reps
32  hanging hip touches, alternating arms 
800-meter running farmer carry, 15-lb. dumbbells

Note:  Post time to log.

KevinEbbert_th.jpg

 Navy Special Warfare Operator 1st Class Kevin Ebbert, 32, of Arcata, California, assigned to an East Coast-based Naval Special Warfare unit in Virginia Beach, Virginia, died Nov. 24, 2012 in Uruzgan Province, Afghanistan, while supporting combat stability operations. Ebbert is survived by his wife, Ursula Ebbert; mother, Charlie Jordan; sister, Samantha Ebbert Martinez; stepsisters, Amy Funk and Kate Renner; stepfather, Mark Ritz; and grandfathers, Richard Ebbert and James Jordan. He was preceded in death by his father, Jeffrey Ebbert, a retired Navy SEAL.

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