Shawn (Time)

For time:
Run 5 miles
Run in 5-minute intervals, stopping after each to perform 50 squats and 50 push-ups before beginning the next 5-minute run interval.
In honor of U.S. Army Captain Shawn G. Hogan, of Salem, New Hampshire, died Oct. 17, 2012.
To learn more about Shawn click here

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Back Squat (6×2 @(80%) (Even Min))

Bench Press (6×2 @80% (Odd Min))

Even min complete 1 set of Back Squats, Odd min Complete 1 set of Bench Press. Continue Alternating sets on the min for 12 mins.

Metcon (AMRAP – Reps)

4 Rounds
1:00 Max GHD’s
1:00 Box Jumps (24/20)
1:00 Max KB Swings (53/35)
1:00 Rest
Scored by total reps

Posted in WOD


Tomorrow’s workout (Saturday, 10/17) will be off site.
Location: TTU Track
Time: 9am

Zeus (Time)

3 Rounds for time of:
30 Wall-Ball Shots, 20#
30 Sumo-Deadlift High Pulls, 75#
30 Box Jumps, 20″
30 Push Press, 75#
30 Calorie Row
30 Push-ups
10 Bodyweight Squats
In honor of U.S. Army Specialist David E. Hickman, 23, of Greensboro, NC, died on November 14, 2011
To learn more about Zeus click here

Posted in WOD