Wednesday, April 23, 2014

Thursday's WOD

Strength: Shoulder 1 (OH)

MetCon: For Time
- Isabel
- 800m Run
- Karen
- 800m Run
- Grace
*time starts with the first rep of Isabel and ends on the last rep of Grace.
*scale accordingly

Tuesday, April 22, 2014

"TK"

U.S. Army Major Thomas E. Kennedy, 35, of West Point, New York, assigned to Headquarters and Headquarters Company, 4th Brigade Combat Team, 4th Infantry Division, based in Fort Carson, Colorado, died on August 8, 2012, of wounds suffered when an insurgent detonated a suicide vest in Kunar province, Afghanistan. He is survived by his wife Kami, son Brody, daughter Margaret, parents George and Patricia, and brothers John and George.

Wednesday's WOD

Strength: Weighted lunge/Jerk

MetCon: "TK" AMRAP 20
- 8 strict pull ups
- 8 36" box jump
- 12 70# KBS

Monday, April 21, 2014

Some TCC athlete pictures from last week.

Kettle Bell Snatch

Rope Walks

All smiles for sled pulls

Farmer Carry
Farmer Carry
Farmer Carry

Hand Stand Push Up

Hand Stand Push Up



Lunges
Lunges

Partner Dead Lift

Partner Dead Lift

Partner Dead Lift

Partner Dead Lift

Partner Dead Lift


Partner Wall Ball Toss

Partner Burpees

Partner Burpees

Partner Burpees

Tuesday's WOD

Strength: 100m sprints, one every 90secs, x 7rnds

MetCon: For Reps
1min - 30" box jump
1min - 115 SDHP
2min - 30" box jump
2min - 115 SDHP
3min - 30" box jump
3min - 115 SDHP

Sunday, April 20, 2014

Monday's WOD

Strength: Snatch Pull / Snatch (below knee)

MetCon 1: Amanda: 9-7-5 RFT:
- Muscle-ups
- 135# Squat Snatch

or

MetCon 2: 21-15-9 reps for time of:

- Chest-to-bar Pull-ups

- Push-ups

- 135# OH Squat

Thursday, April 17, 2014

Friday's WOD

Strength: Romanian Dead Lift (pwr psn)/Jerk (behind the neck)

MetCon: AMRAP 14
- 200m 50# farmer carry
- 10 HSPUs