WOD 09.12.20

Midline:

Tabata

-hollow rocks

-R side plank

-L side plank

WOD:

AMRAP in 15 minutes:

100-50-25 reps for time:

Double unders

Russian kettlebell swings, 2/1.5 pood

Post loads and times to beyond the whiteboard.

Forged Friday

WOD:

“Gator”

Eight rounds for time of:

185 pound Front squat, 5 reps

26 Ring push-ups

Post time to comments.

U.S. Army Specialist Christopher “Gator” Gathercole, 21, of Santa Rosa, California, assigned to 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, was killed by enemy fire on May 26, 2008, in Ghazni, Afghanistan. He is survived by his brother Edward, sisters Jennifer Daly and Sarah Ferrell, father Edward Gathercole, and mother Catherine Haines.

WOD 09.10.20

Strength:

Clean pull, 3-3-3-3-3

WOD:

Amrap in 15 minutes:

7 Bar muscle ups, (jumping x2)

7 Box jump, 30/25 inches

400m run

Post loads and rounds to beyond the whiteboard.