21-15-9

Wednesday 12th July 2017

Skill / Strength: 2 Rounds with 15kg Dumbbells and the last with 20kg.

WOD: We did this WOD last year and I scaled it with a time of 4:49,  took a bit longer this year but RX’d it! Time 6:15

13 MINUTE AMRAP

Tuesday 11th July 2017

Skill / Strength: RDL with 30kg Bar and Russian Twists with 15kg DB.

WOD: 32kg (Red) used with 4 Rounds completed.

 

WHITE

Sunday 9th July 2017

WOD: Myself and T took this on, looked OK on paper but soon got brutal.  I scaled the Overheads from 20kg to 10kg but even with that wait struggled.  Rope climbs were good however the last round was absolute torture.  Time 30 mins 50 seconds.

Five rounds for time of:
15′ 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.

ISABEL

Wednesday 21st June 2017

Skill / Strength: Warmed up with 50kg but completed the EMOM with 45kg.

WOD: Attempted Isabel in November 2016 and scaled to 40kg  with a Time of 3:49.  Went a bit heavier this time with 45kg and a faster time of 2 minutes 14 seconds, BIG improvement in 6 months!