Thursday, October 19, 2017

By Frank Speranza,

OPEN – PERFORMANCE – FITNESS
“Ball Hogs”
AMRAP 15:
Teams of 2:
3 Wall Balls (20/14)
3 Kettlebell Swings (53/35)
3 Calorie Row

Next round is 6’s, then 9’s, etc

Wednesday, October 18, 2017

By Frank Speranza,

 

OPEN & PERFORMANCE
Squat Clean
Build to Heavy Single

followed by…

“Four Wheeler” 
2 Rounds:
400 Meter Run
15/10 cal row
12 Squat Cleans (115/80)

FITNESS
Squat Clean
Build to Heavy Single

followed by…

“Four Wheeler” 
2 Rounds:
400 Meter Run
15/10 cal row

12 Squat Cleans (95/65)

Tuesday, October 17, 2017

By Frank Speranza,

OPEN & PERFORMANCE
“Lead Foot”
AMRAP 4:
27 Calorie Row
27 Burpees
27 Chest to Bar Pull-ups
rest 4 minutes 
AMRAP 4:
21 Calorie Row
21 Burpees
21 Toes to Bar
rest 4 minutes 
AMRAP 4:
15 Calorie Row
15 Burpees
15 Pull-ups

FITNESS
“Lead Foot”
AMRAP 4:
27 Calorie Row
27 Burpees
27 Pull-ups
rest 4 minutes 
AMRAP 4:
21 Calorie Row
21 Burpees
21 Toes to Bar
rest 4 minutes 
AMRAP 4:
15 Calorie Row
15 Burpees
15 Pull-ups

 

Monday, October 16, 2017

By Frank Speranza,

OPEN & PERFORMANCE
Power Snatch 
Build to Heavy Single

followed by…

“Isabel”
For Time:
30 Power Snatches (135/95)

FITNESS
Power Snatch 
Build to Heavy Single

followed by…

“Isabel”
For Time:
30 Power Snatches (95/65)

 

 

Sunday, October 15, 2017

By Frank Speranza,

Andy

For time, wearing a 20-lb. vest:
25 thrusters, 115 lb.
50 box jumps, 24 in.
75 deadlifts, 115 lb.
1.5-mile run
75 deadlifts, 115 lb.
50 box jumps, 24 in.
25 thrusters, 115 lb.

 

U.S. Army Sgt. 1st Class Andrew T. Weathers, 30, of DeRidder, Louisiana, died Sept. 30, 2014, at Landstuhl Regional Medical Center in Germany.

Weathers was wounded Sept. 28 in Helmand Province, Afghanistan, when he heroically ran to a rooftop through hundreds of incoming rounds to repel an attack of insurgents who were attempting to overrun his position. His actions saved the lives of five U.S. Green Berets and nine Afghan Commandos at his location. Weathers was assigned to the 2nd Battalion, 7th Special Forces Group, at Eglin Air Force Base in Florida.

Weathers is survived by his parents, Michael and Jere; sister, Carrie; brother, Dusten; and many other friends and family.