G-WOD for Sunday, 2/1/15

2
Feb

G-WOD for Sunday, 2/1/15

G-WOD: REVIEW:  Kipping for 5 minutes

then: PRACTICE:  10 minutes Kipping Pull-Up Progression 1.  Hand Release or re-grip 2.  Hold Chin Hang 3.  Hold Chin Hang for 3 seconds 4.  3 second, 2 second, 1 second hold and then link together

REVIEW: 

Jumping Squats and Jumping Lunges

Met-con: Tabata Air Squat Rest 1 min Tabata Lunge Rest 1 min Tabata AbMat Sit-up  Rest 1 min Tabata Jumping Alternating Lunge Rest 1 min Tabata Jumping Squat The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total reps performed in all of the intervals.

Stretch: Full Body Stretching Series #1

Warrior Workout

On February 2nd, 2013, Chief Petty Officer Christopher Scott Kyle of Seal Team 3 (Charlie Company) was killed while counseling a troubled soldier at a range in Texas at the age of 38. He served four tours overseas for a total of 10 years of service to his country. During his service as a sniper, he was credited officially with 160 kills (unofficially the number was well in the 200s), which made him the deadliest sniper in US military history. His proficiency saved the lives of countless soldiers over the course of his career. He was highly decorated receiving 10 varying Medals of Honor for his extraordinary service.
The insurgents referred to him as “The Devil of Ramadi”. The men whose lives he watched over simply called him “The Legend”.

“The Legend”

4 Tours (Rounds) 10 Clean & Jerks (135/95) 38 Burpees 10 Front Squats (135/95) 40 DB Snatches (50/30)

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