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Friday May 24

WOD

Kalsu

On the minute:

Complete 5 burpees and perform max rep 135 lbs thrusters on the minute.

The goal is to complete 100 total thrusters.

*At the beginning of every minute perform 5 burpees, for the rest of the minute perform as many thrusters as you can during that minute. At the beginning of the next minute perform 5 burpees and then max rep thrusters and so on until you reach 100 total thrusters.

Post the total number of minutes it took to reach 100 thrusters.

Robert James Kalsu (April 13, 1945 – July 21, 1970) was selected as an Oklahoma Sooner All-American Tackle in 1967. As an eighth-round draft pick of the Buffalo Bills in 1968, he started eight games at Guard and was voted the team’s top rookie in 1968. He began fulfilling his ROTC obligation with the US Army following the ’68 season and started his tour of duty in Vietnam in November of 1969, where he served with Battery C, 2nd Battalion, 11th Artillery, 101st Airborne Division. His MOS was 1193-Field Artillery Unit Commander. LT Kalsu was killed by mortar fire on July 21,1970 at Firebase Ripcord near the Ashau Valley.

 

 

 

2013-05-24

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Wednesday May 22

WOD

5 rds

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200 meter run

30 double unders

30 sit ups

2 min rest

Score is total time minus rest

 

 

 

 

 

“A lot of people run a race to see who is fastest. I run to see who has the most guts, who can punish himself into exhausting pace, and then at the end, punish himself even more. Nobody is going to win a 5,000 meter race after running an easy 2 miles. Not with me. If I loose forcing the pace all the way, well, at least I can live with myself.”  Prefontaine 

2013-05-22

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Tuesday May 21

WOD

ADAMBROWN

Two rounds for time of:
295 pound Deadlift, 24 reps
24 Box jumps, 24 inch box
24 Wallball shots, 20 pound ball
195 pound Bench press, 24 reps
24 Box jumps, 24 inch box
24 Wallball shots, 20 pound ball
145 pound Clean, 24 reps

 

HeroAdamBrown_th.jpg

Navy Chief Special Warfare Operator (SEAL) Adam Lee Brown, 36, of Hot Springs, Arkansas, was killed on March 17th, 2010 in Komar Province, Afghanistan, in a battle against heavily armed militants. He is survived by his wife, Kelley, two children, Nathan and Savannah, and by his parents.

 

2013-05-21

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Monday May 20

WOD

5 x 5 shoulder press @65 %

3, 3, 3 push press

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Then

20 min EMOM

5- 15 unbroken pullups on evens

10 – 20 push-ups on odds

use any extra time to work on double unders

 

 

 

 

 

“We all take different paths in life, but no matter where we go, we take a little of each other everyhwere.”
― Tim McGraw

2013-05-20

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Friday May 17

WOD

12 min EMOM

2 deadlifts

1 hang clean

8225182049_838a5317a01 jerk (split or power)

Then:

“Fran”

21-15-9

Thrusters 95/65

Pull-ups

 

 

Be who you are and say what you feel because those who mind don’t matter and those who matter don’t mind.

- Dr. Seuss
2013-05-17

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Wednesday May 15

WOD

5 rds for time

ktb swings_7790

400 meter run

15 pullups

15 burpees

or

Run 5k if you are in transformation challenge.

 

 

 

 

 

“Running is a big question mark that’s there each and every day. It asks you, ‘Are you going to be a wimp or are you going to be strong today ?”
 Peter Maher

2013-05-15

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Tuesday May 14

WOD

5×5 shoulder press @60%

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Then:

5 rds for time

200 meter run

10  push press @60%

10 box jumps

10 ring dips

Rest 2 minutes

Time each round separate

 

“Now remember, when things look bad, and it looks like you’re not gonna make it, then you gotta get mean. I mean plumb mad-dog mean. Cause if you lose your head and give up, then you neither live nor win. That’s just the way it is.”

Josey Wales

2013-05-14

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