Friday 7.17.2015


5RM Close-Grip Bench Press


For Time:
400m Row
40 Sit-Up
40 Pull-Up
40 Double Unders
40 Push Up
400m Run

3 x 12 Bent-Over Rear Delt Row
3 x 90 sec Plank 


3 Rounds:1 min Cal Row30 sec Muscle Up

Friday 8.8.2014

wodSTRENGTH/SKILL8 Min EMOM: 3 Push Press @ 60%

3 x 10 Bent Over Row

CONDITIONING For Time: "TK" 20 min amrap 8 strict PU 8 Box Jumps 36” 12 KB Swings 70

Post 3 x 20 Plate Raise  

COMPETITION 20 Bar Muscle Ups 50 Rear Delt DB Raise TK Hero WOD

"TK" - U.S. Army Major Thomas E. Kennedy, 35, of West Point, New York, assigned to Headquarters and Headquarters Company, 4th Brigade Combat Team, 4th Infantry Division, based in Fort Carson, Colorado, died on August 8, 2012, of wounds suffered when an insurgent detonated a suicide vest in Kunar province, Afghanistan. He is survived by his wife Kami, son Brody, daughter Margaret, parents George and Patricia, and brothers John and George.