WOD 1.18.12
4 x 4 Minute AMRAP
Alternate two rounds of:
15 Wallballs (20/14)
15 Butterfly Situps
15 Squat Thrusts
15 Lateral Jumps
W.O.D. 1/10/12
“Jack”
Complete as many rounds as possible in 20 minutes of:
115 pound Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box
Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.
W.O.D. 1/4/12
W.O.D. 1/4/12
Amrap for 20:
10 Wallball
20 Alt Swings (if you are doing the CMC, 10 Americn Swings)
30 Ab-mat sit-ups
W.O.D. 1/2/12
W.O.D. 1/2/12
Kettlebell Kaos !
5/5 Rows
5/5 KB Push Press
10 Plo-push-ups
20 Mt Climbers
* 7PM cancelled tomorrow*
Kettlebell Training?
Whole 9
