"HELTON" – HERO WOD

WOD:

“HELTON”

3 RFT

RUN 800 METERS

30 DOUBLE KB CLEANS (53/35)

30 BURPEES

U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, Ga., assigned to the 6th Security Forces Squadron at MacDill Air Force Base in Tampa, Fla., was killed September 8th, 2009, while on a mission near Baghdad, Iraq, when an improvised explosive device detonated near his vehicle. Helton is survived by his mother, Jiffy Helton.

 

MUSCLE UPS

SKILL:

MUSCLE UPS

WOD:

10 MIN AMRAP

3 MUSCLE UPS

10 DOUBLE UNDERS

3 MUSCLE UPS

20 DOUBLE UNDERS

3 MUSCLE UPS

30 DOUBLE UNDERS

3 MUSCLE UNDERS

40 DOUBLE UNDERS

etc…

 

 

RUN – "ANGIE" – RUN

WOD:

RUN – “ANGIE” – RUN

FOR TIME COMPLETE ALL REPS OF EACH EXERCISE BEFORE MOVING TO THE NEXT:

800 METER RUN 

– THEN – 

100 PULL-UPS

100 PUSH-UPS

100 SIT-UPS

100 SQUATS

– THEN –

800 METER RUN

 

 

CLEANS

STRENGTH:

CLEAN (4X3)

WOD:

400 METER RUN

– THEN –

21-15-9

POWER CLEAN (135/95)

BURPEES OVER BAR

– THEN –

400 METER RUN

 

 

 

"BLAKE" – HERO WOD

WOD:

“BLAKE”

4 RFT

100 FOOT OVERHEAD WALKING LUNGE (45/25)

30 BOX JUMPS (24/20)

20 WALL BALLS (20/14)

10 HAND STAND PUSH-UPS

U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman.

"RJ" – HERO WOD

WOD:

“RJ”

5 RFT:

800 METER RUN

15 FOOT ROPE CLIMB, 5 ASCENTS

50 PUSH-UPS

Veteran LAPD officer and United States Marine Corps Reservist Sergeant Major Robert J Cottle, 45, was killed by an improvised explosive device while on patrol in Southern Afghanistan on Wednesday, March 24, 2010. RJ joined the Marines at age 18, and the LAPD in 1990. His various LAPD assignments included Hollywood Vice, Southeast Area, LAPD Dive Team and SWAT. He is survived by his wife Emily and daughter Kaila. The LAPD established a trust fund for them.

 

 

 

 

 

 

"CHELSEA"

STRENGTH:

BENCH PRESS (3X3)

WOD:

“CHELSEA”

30 MINUTE EMOM

5 PULL-UPS

10 PUSH-UPS

15 SQUATS

"BRADSHAW" – HERO WOD

U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle. He is survived by his parents, Paul and Mary, and brother Robert.

WOD:

“BRADSHAW”

10 RFT:

3 HANDSTAND PUSH-UPS

6 DEADLIFTS (225/155)

12 PULL-UPS

24 DOUBLE UNDERS

 

 

KETTLEBELL SWING

STRENGTH:

KETTLEBELL SWING REVIEW

WOD:

100 KBS (53/35)

100 WALL BALLS (20/14)

400 METER ROW

50 WALL BALLS

50 KBS

"NICOLE"

STRENGTH:

WEIGHTED PULL-UPS (4X4)

WOD:

“NICOLE”

COMPLETE AS MANY ROUNDS IN 20 MINUTES AS YOU CAN OF:

400 METER RUN

MAX REP PULL-UPS

*Your score will be how many rounds were completed followed by your total number of pull-ups

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