WOD 13 DEC 10

"Whitten"

Five rounds for time of:
22 Kettlebell swings, 2 pood
22 Box jump, 24 inch box
Run 400 meters
22 Burpees
22 Wall ball shots, 20 pound ball


Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device. Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.


Post time to comments.

King: KS used 35lb 40:03
Glass: KS used 35lb 48:06

WOD 10 DEC 10

Five rounds for time of:
Row 500 meters
135 pound Thruster, 7 reps

Post time to comments.

WOD 09 DEC 10

Three rounds for time of:
Run 400 meters
15 Pull-ups
50 Squats
15 Pull-ups

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WOD 08 DEC 10

Resting 60 seconds between sets:
Deadlift 2-2-2-2-2-2-2-2-2-2

Post load(s) to comments.

King: 185-205-225-235-245-265-275-285-305-285

WOD 07 DEC 10

21-18-15-12-9 rep rounds of:
115 pound Power snatch
Wallball shots, 20 pound ball
Knees to elbows

Post time to comments.


King: 25:52 (95lb)
Glass: 23:50 (95lb)
Church: 18:28 (95lb)

WOD 06 DEC 10

Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 rep

Clean is from the ground, power or squat.

King: 185lb, 205lb, 135lb
Glass: 135lb, 275lb, 95ib

WOD 02 DEC

Due to a mission requirement.
All you staff can complete these workout in your office or in the COIC floor


10 rounds for time:
15 pushups
15 Situps
15 Squats

Post your time.