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 07.04.15

Work to find a heaviest barbell Cycle of… Push Press Push Jerk Split Jerk Wod 5 Clean & Jerk 60/40kg 400m Run 10 Clean & Jerk 60/40kg 400m Run 15 Clean & Jerk 60/40kg...

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 03.04.15 Good Friday

Have a great Bank Holiday Weekend! Mobility Over head plate carry 20/15kg x3 sets 1 Set = 6 Lengths Wod 8 Minute AMRAP 10 Dumbbell Snatch 30/20kg (5 Alternating each arm) 10 Box Jump Burpees...