4/9

2.45 Mile Run

EMOTM 10 Minutes
5 HSPU
2 Deadlifts

4 Rounds
200m Farmers Carry (45s/30s)
1 Rope Climb
40 Double Unders
Use plates, DBs, or KBs (don’t drop them) for the farmers carry. Weights were chosen to be scaled up if equipment is lacking.

EMOTM
195# DL
hodge podge of HSPU – 5 for first few rounds, then slowly did less…

Metcon:
17:17ish RX

This F*CKING SUCKED!!!! Farmers carry’s with DB’s is shockingly difficult on the shoulders.

“White”

U.S. Army First Lieutenant Ashley White, 24, of Alliance, OH, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, NC, 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.

“White”
5 Rounds
3 Rope Climbs
10 Toes to Bar
21 OH Plate Walking Lunges (45/25)
Run 400m

LII
5 Rounds
1 Rope Climb
7 Toes to Bar
21 OH Plate Walking Lunges (45/25)
Run 400m

Did level II today as I HATE HATE HATE rope climbs and generally can’t do more than 1 per round since I kinda just monkey myself up there using mostly arms… bleh

21:02ish at level 2

2/15

EMOTM 10 Minutes
2 Power Cleans
4 HSPU

Rx’d/LII
AMRAP 12 Minutes
1 Rope Climb
10 Hand Release Push-ups
10 Overhead Plate Lunges (45/25)

EMOTM
125 (first 4 rounds) 135 for the rest
4/3/2 HSPU a few rounds each

Metcon: 6rounds
Fuck. Rope. Climbs.

“Ralph”

British Army Second Lieutenant Ralph Johnson, 24, of South Africa, assigned to the Household Cavalry Regiment, based in Windsor, England, was killed on August 1, 2006, in Helmand province, Afghanistan, when insurgents attacked his vehicle with an improvised explosive device.

“Ralph”
4 Rounds:
8 Deadlift (250/175)
16 Burpees
3 Rope Climbs
Run 600 meters

25:45
Scaled to:
2 rope climbs first round w/600m run
0 2nd & 3rd rounds w/600m run
1 4th round w/400m run

“White”

U.S. Army First Lieutenant Ashley White, 24, of Alliance, OH, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, NC, 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.

“White”

5 Rounds
3 Rope Climb
10 Toes to Bar
21 Overhead Walking Lunge (45/25)
Run 400m

28:11 w/1 climb per round

5/11 @ 630

Deadlift
1×5 (Add 10lbs from last week)

20 HSPU
200m Plate Carry (2×45/2×25)
20 Burpee Over the Box Jump (24/20)
3 Rope Climbs
200m Plate Carry
20 Box Jump
3 Rope Climb
10 HSPU

DL
225

Metcon:
No clue on time 17:xxish
Only did 2 rope climbs on 2nd round. All else complete.

9/3 @ 11:30 – Patriot “31Heros”

AMRAP 31 Min (As Many Reps As Possible)
8 Thrusters (155/105)
6 Rope Climbs (15 ft. ascent)
11 Box Jumps (30/24)

This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.

Score – 6 Rounds
Partnered w/Hayley from Outlaw
Scaled as follows:
75lb thrusters
16″ box jumps (Hayley 20″)
Some rope climbs, some from lying on the floor
25lb weighted run (rx)

My body hates me. I love it.

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