August 2023

Saturday, August 5, 2023

13 Comments / Workout of the Day (WOD) / By
TK
Complete as many rounds as possible in 20 minutes of:
8 Strict pull-ups
8 Box jumps 36/30” MRX 30/24”
12 Kettlebell swings 70/55# MRX55/35#
 

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.

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Friday, August 4, 2023

15 Comments / Workout of the Day (WOD) / By
Partner WOD
 
For Time:
Buy in: 200 Meter Sled Push/Pull (35 minute cap)
10 Rounds of:
10 Dumbbell Step-ups 50/35#DB’s 20”box
10 Dumbbell Hang Squat Cleans
10/8 Calorie Bike or Ski
Cash out: 200 Meter Sled Push/Pull
 

Rules:
Sled: One partner pushes while other pulls sled 100 meters out, then switch partners and do 100 meters back.
WOD: Partner one does 10 step ups, then partner 2 does 10 squat cleans, then partner 1 does 10/8 calorie bike, then partner 2 does 10 step ups ………….repeat alternating until 10 rounds completed.

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