Wod 08.04.15

20 Minutes to find a 10 rep Bench Press Max x4 20 second Handstand Hold (against the wall) In between sets 10 second ring hold Wod 500m Row 30 Pull Ups 30 Wall Balls 9/6kg 50 KB Swings 24/16kg...

Wod 06.04.15

Bank Holiday Monday Hero Wod “John Runkle” Hero WOD US Army First Lieutenant John M. Runkle, age 27 from West Salem, Ohio, was killed in Afghanistan on 26th May 2011 when his unit was struck by an improvised explosive device in Kandahar province, Afghanistan Lt. Runkle served with the 4th Battalion, 101st Aviation Regiment, based at Fort Campbell, Kentucky. His awards and decorations include: Army Commendation Medal; Army Achievement Medal; National Defense Service Medal; Air Assault Badge; Parachutist Badge; Pathfinder Badge and Ranger Tab. LT Runkle is survived by his father, John Runkle of Woster, Ohio and mother, Christine Runkle of Salem, Ohio. Lt. Runkle had been in the Army prior to attending West Point. He had been deployed to Iraq for 10 months before starting the class of 2009. He graduated in the top 10 percent of his class. 20 Minute AMRAP 6 Deadlift 100/70kg 7 Burpee Pull Ups 10 KB Swings 32/24kg 200m Run...
Wod 18.03.15

Wod 18.03.15

Push Press 5 -5 -5 -5 Inbetween sets max effort T2 Rings Wod ” Filthy 50 ” 50 Box Jumps 50 Jumping Pull Ups 50 KB Swings 50 Lunges 50 K2E 50 Push Press 50 Back Ext 50 Wall Balls 50 Burpees 50 Double Unders...

Wod 16.03.15

Front Squat 5 – 5 – 5 – 5 In-between sets x10 Ring Dips Wod 1 -2 -3 – 4 – 5 -6 – 7 – 8 – 9 – 10 HSPU CTB Pull Ups Pistols...