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01/25/15

9191028180_ff5ef99524_zWOD:
For Time
50-40-30-20-10 of:
Situp
Row for Calories

01/23/15

gatorU.S. Army Specialist Christopher “Gator” Gathercole, 21, of Santa Rosa, CA, assigned to 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, WA, was killed by enemy fire on May 26, 2008, in Ghazni, Afghanistan.

He is survived by his brother Edward, sisters Jennifer Daly and Sarah Ferrell, father Edward Gathercole, and mother Catherine Haines.

TEAM WOD
“GATOR”
For Time
8 Rounds of:
Front Squat x 5 (125/185)
Ring Pushup x 26

01/23/15

IMG_6422WOD:
For Time:
Airdyne x 100/150 Caloires
**To start and EMOM, Pullup x 10

SKILL:
V-Up x 50
**In as few sets as possible

LIFT:

Shoulder Press
75% x 5, 85% x 3, 95% x 1+

01/22/15

tumblr_ng568hVBPF1u0x4xno1_500WOD:
For Time 3 Rounds of:
Row x 500m
KB Waiters Lunge x 10m-R
KB Snatch x 10-R
KB Waiters Lunge x 10m-L
KB Snatch x 10-L

SKILL:
Strict Handstand Pushup
30 Total

LIFT:
Deadlift
75% x 5, 85% x 3, 95% x 1+

01/21/15

tumblr_m058j8KfEM1qgh9aoo1_500WOD:
For Max Weight
Front Squat

FLEXIBILITY:
Upper
PVC Pullthrough x 25
Bridge Up x 20
Skin the Cat x 15

Lower
Test pistol
Hold Supercouch, Hamstring Floss, and Ankle Distration x 3min Each side
Re-Test Pistol

01/20/15

IMG_6275WOD:
For Time
3 Rounds of:
Box Jump x 20
Clean and Jerk x 10
Burpee Muscle Up x 5

SKILL:

Ring Dip 6 x 5

LIFT:
Bench Press
75% x 5, 85% x 3, 95% x 1+

01/19/15

FullSizeRender-6WOD:
For Reps
AMRAP in 16min:
Double Under x 60
Toes to Bar x 30
Overhead Squat x 15

SKILL:
L-Pullup 5 x 5

LIFT:
Back Squat
75% x 5, 85% x 3, 95% x 1+

01/18/15

FullSizeRender-1 copy
WOD
For Total Calories:
Death by Calorie Row

1/17/15

image
U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.

“Team Wod”
7 round for time
Kettlebell Swing x 15
Power Clean X 15
Box Jump X 15

01/16/15

IMG_1905WOD:
For Time:
Double Pushup Burpee x 25
Pullup x 30
Thruster x 35
Double Under x 80
Thruster x 35
Pullup x 30
Double Pushup Burpee x 25

SKILL:

4 Rounds
Row x 250m
Rest 1:1

LIFT:
Shoulder Press
70% x 3, 80% x 3, 90% x 3+