Monday 5/11/18…Loredo Hero WOD

5/11/18

Loredo
6 rounds for time of:
24 Air Squats
24 Push-ups
24 Walking Lunges Run,
400 m

U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique.

Saturday 3/11/18…The Kicker

3/11/18

In 2’s

20/15 Cal Assault Bike

2 Deadlift 100/70kg

50 Double Unders

2 Toes to Bar (Advanced Bar Muscle Up)

20/15 Cal Row

The workout begins with partner a starting on the Cals when completed partner 2 does 2 deadlift partner 1 50 Double Unders partner 2 TTB or Bar Muscle Up etc etc

The Kicker – Each new set reps increase by 2 or 1 when doing Bar Muscle Ups i.e round 2 = 4 deadlifts and 4 TTB round 3 = 6 Deadlifts

Partner will work for 20Mins building upon this ladder style WOD

Monday Madness 29/10/18

crossfit-gams
On a continuous clock:
15-12-9 reps, for time of:
Row Calories
Power Snatch, 42.5/30 kg
then
15-12-9 reps, for time of:
Assault Bike Calories
Clean & Jerk, 42.5/30 kg

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