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Wednesday Sept 30


Such a cool birthday present from such a beautiful family. 

WOD
Strength/BB
EMOMx15
Snatch *choice
Min 1-3 @ 80%
Min 4-6 @ 85%
Min 7-9 @ 90%
Min 9-12 @ 95%
Min 13-15 @ 1 RM

Conditioning 

AMRAPx9
3 Hang Power Sn  135/95 115/85 95/65 
6 Lateral Burpees
18 II Unders 

Tuesday Sept 29


Canadian 1st Class Constable Jennifer Kovach of Guelph, Canada, died March 14, 2013, when her squad car was involved in a motor-vehicle accident while she was responding to a call for service. The 26-year-old fulfilled her dream of becoming a police officer serving her community and the Guelph Police Service for four years before her death. Kovach is survived by her mother, Gloria; father, Bill; brother, Brian; grandparents, Chester and Elvira Janicki; boyfriend, Kyle Schlosser; and many other friends and family.

WOD

“Jennifer”

AMRAPX26 of:
10 pull-ups
15 KBS 1.5/1
20 Box Jumps 24/20

 

Sunday Sept 27th

WOD
Row 500m
50 Wall Balls
50 Sit Ups
50 Alt DB Snatch *chosse load
50 GS Box Jumps 24/20
50 OH Lunges 45/25 plates

Saturday Sept 26th

WOD
2 Person Teams 
AMRAPx20
15 G2OH 95/65
15 G2OH 115/85
15 G2OH 135/95
15 G2OH 155/105
15 G2OH 175/115
15 G2OH 185/125
15 G2OH 205/135
max reps G2OH 225/145

Scale loads as needed increase by 10#/5#  vs 20#/10#

 

Friday Sept 24

WOD
Buy in/out
20 Bar Facing Burpees
21 S2OH   155/105  135/95  115/85
42 Deads
15 S2OH
30 Deads
9 S2OH
18 Deads

 

Wednesday Sept 23rd

U.S. Army Capt. Jennifer M. Moreno, of San Diego, California, died Oct. 6, 2013, in Zhari District, Afghanistan, when enemy forces attacked her unit with an improvised explosive device. The 25-year-old was assigned to Madigan Army Medical Center on Joint Base Lewis-McChord in Washington state. Moreno is survived by her mother, Marie V. Cordero; sisters, Jearaldy Moreno and Yaritza Cordova; and brother, Ivan F. Moreno.

WOD
“Jenny”
AMRAPx20

20 OHS 45/3345-lb
20 BAck Squats 45/33
400-meter run

 

Tuesday Sept 22nd

WOD
Strength/BB
Back Squats 
5-3-1-3-5

Conditioning
4 RFT of
7 Power Cleans 155/105  135/95   115/85
14 KBS 1.5/1