Tuesday, April 16, 2019
For time:
800m Run
20 Push ups
200′ Walking lunge
20 Push ups
40 Toes to bar
20 Push ups
200′ Walking lunge
20 Push ups
800m Run
Sunday, April 14, 2019
Conditioning
Autism Awareness WOD
AMRAP in 5 minutes of:
4 Power cleans (155#/105#)
24 Double unders
10 Pull ups
Strength
Overhead Squat
Saturday, April 13, 2019
AMRAP in 5 minutes of:
10 Sit ups
10 KB swings (70#/53#)
-THEN-
AMRAP in 10 minutes of:
10 Push press (115#/80#)
10 KB swings (70#/53#)
10 Box jumps (24″/20″)
Thursday, April 11, 2019
AMRAP in 7 minutes of:
14 Calorie assault bike
14 Burpees
Rest 7 minutes
AMRAP in 7 minutes of:
14 Calorie row
14 Burpees
Wednesday, April 10, 2019
For time:
33 Pull ups
33 Deadlift (185#/135#)
27 Ring dips
27 Deadlift (185#/135#)
21 Chest to bar pull ups
21 Deadlift (185#/135#)
15 Bar muscle ups
15 Deadlift (185#/135#)
9 Ring muscle ups
9 Deadlift (185#/135#)
Tuesday, April 9, 2019
“Devil of Ramadi”
AMRAP in 20 minutes of:
10 Ground to Overhead (160lbs Men/ 100lbs Women) *for 10 years of service
38 Wall Balls (20lb Men to 10′ target/14lb Women to 9′ target) *age of Chris
160 Double Unders *160 confirmed kills,
This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 200m with a bumper plate (45#/25#). Once Partner #2 returns from the run, Partner #1 will grab the bumper plate and begin their 200m, while Partner #2 continues work wherever #1 left off.
“Christopher Scott “Chris” Kyle (April 8, 1974 – February 2, 2013) was a United States Navy SEAL and known as the most lethal sniper in American military history, with 160 confirmed kills.
Kyle served four tours in the second Iraq war, and was awarded the Bronze and Silver Star medals multiple times. Iraqi insurgents dubbed him the “Devil of Ramadi” and offered a bounty for his head. He was shot twice, and was involved in six IED attacks.
Kyle decided to spend time with his family and was honorably discharged from the U.S. Navy in 2009. He remained in the spotlight after leaving the Navy and wrote a New York Times bestselling autobiography, American Sniper. Kyle was shot and killed at a shooting range by a fellow veteran on February 2, 2013, near Chalk Mountain, Texas.”
