WOD

Wednesday 04/13/16

A video posted by @laughinglifter on


3 rounds:
21 Push-ups (parallette)
15 Ring Rows
9 Handstand Push-ups
Then
3 rounds:
21 Abmat Situp
15 Pistols
9 Burpees, onto 45# plate

Tuesday 04/12/16

Run
3 x 400m, rest 1 min
rest 4 minutes
3 x 400m, rest 1 min
rest 4 minutes
3 x 400m, rest 1 min

Monday 04/11/16

“Fran”
21-15-9, reps for time of:
Thruster 95/65
Pull up

Sunday 04/10/16

Open gym 2 – 5

Saturday 04/09/16

Team wod @ 9am

Friday 04/08/16

“The Admiral”
3 Rounds for Time:
20 Burpee Pull ups
20 Front Squats 155/105
20 Box Jumps 24/20

Thursday 04/07/16

one min row

Row : 9 x 1:40 / 20 secs

Wednesday 04/06/16

For time:
100 Double Unders
50 Handstand Push-ups
40 Toes-to-bars
30 Shoulder-to-Overheads, 160/100
Front Rack Barbell Lunge, 160/100, 90 ft

Tuesday 04/05/16

Deadlift
3-3-3-3-3 up to 75% of 1RM
Touch and Go Only
Overhand grip only

then

“Sham”
7 rounds for time of:
11 body-weight deadlifts
100-meter sprint

Air Force Staff Sgt. David “Sham” Wieger, 28, of North Huntingdon, Pennsylvania, a special agent for the Air Force of Special Investigations, Detachment 303, Travis Air Force Base, California, died Nov. 1, 2007, near Balad Air Base, Iraq, of wounds sustained from an improvised explosive device that struck his vehicle. Wieger is survived by his parents, Michael and Loreene; brother, Michael; sister-in-law, Brenda; and many aunts, uncles and cousins.

SADaveWieger

Monday 04/04/16

“Karen”

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