run

“White”

5 rounds for time of:
15ft Rope climb, 3 ascents
10 Toes to bar
21 Walking lunge steps with 45lb plate held overhead
Run 400 meters

U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.

“No mires nunca de donde vienes, sino a donde vas.” Pierre Augustin de Beaumarchais

19 mayo, 2018

Hero WOD – Sábado 19.05.2018

“White” 5 rounds for time of: 15ft Rope climb, 3 ascents 10 Toes to bar 21 Walking lunge steps with 45lb plate held overhead Run 400 meters U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the […]
17 mayo, 2018

WOD – Jueves 17.05.2018

400m run 10 clean & jerk 60/40 kg 3 rounds Then Complete 3’ 21 handstand push-ups 21 kb swing 24/16 kg Max burpees Rest 3’ Complete 3’ 15 handstand push-ups 15 kb swing 24/16 kg Max burpees Rest 3’ Complete […]
14 mayo, 2018

WOD – Lunes 14.05.2018

Power snatch 2-2-2-2-2 Then AMRAP 12’ 3 overhead squat 50/30 kg 3 toes to bar 6 overhead squat 6 toes to bar 9 overhead squat 9 toes to bar … Up by 3 reps each round Then 50 push-ups *every […]
12 mayo, 2018

Hero WOD – Sábado 12.05.2018

“Willy” Three rounds for time of: Run 800 meters 225 pound Front squat, 5 reps Run 200 meters 11 Chest to bar pull-ups Run 400 meters 12 Kettlebell swings, 2 pood U.S. Marine Corps Sergeant Wade D. Wilson, 22, of […]
11 mayo, 2018

WOD – Viernes 11.05.2018

21-15-9 reps of: Unbroken Wall ball shot 20/12lb Box jump Then 300m. run 6 man maker AHAP 15 v-ups 4 rounds then 500m. row for time “La mejor estructura no garantizará los resultados ni el rendimiento. Pero la estructura equivocada […]