WOD
“Blake”
4 Rounds:
100′ Overhead Walking Lunge (45/25)
30 Box Jumps (24/20)
20 Wall Balls (20/14)(10/9)
10 Handstand Push Ups
WOD Guidance & Goal: Get ready to grind. Choose a pace and stick with it. Steady pace on the box jumps and target unbroken or 1 break on the wall balls. This workout will take 25-ish minutes.
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Blake
U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, 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.
BARBELL CLUB
6:30am
28:21 rx
First time w this one. Fitting hero WOD. Everyone just high diving throughout. Love this crew.
RIP soldier.
Way to dig in today, Dusty! Guapo, had to run out. Mel was going to clean up my half of our stuff!
25:31 2 ab mats for 2 rounds to 1ab mat/10#
22:55rx. (3:58 pr)
Great job pat!!
24:54 Rx
27:52 Rx
RIP Blake. #neverforget
Way to go Pat, you are so inspiring. Thank you for everything you do.
Agreed! Way too he after 9-11 WOD. And thanks for your service.
28:48 12#, 2 ab mats
26:50 25# plate/25# DB press/walllballs unbroken
26:50 25# plate/25# DB press/walllballs unbroken
Great job Pat!! Amazing work and dedication!!
23:25 3+20. Had to leave
El Guapo
30:25 Rx (3:02 PR)
Not quite sure where that PR came out of today but I posted 33:27 Rx last year. Happy to make it thru.
RIP & Never Forget
22:23 2 abmats
RIP Blake
30:05
15 step ups/ 10# wb/ kipping hspus
3+55
No ab mat for the first round, but that changed quickly to 1 ab mat for rounds 2, 3, and 4
Barbell club:
Front squats w/ a 1-second hold at the bottom. Warm up with 3 @ 95, 135, 155, 185. Then 3×3 @ 205 w/ 1-second hold.
Hit my PR of 275# and tried to surpass it with a failed attempt @ 285#
So close!! So fun to watch! You’ll get it next time!
Doh!!!! Getting there!
29:40, 1 mat+#5 plate
Pat you are such an inspiration!
Thank you to all who serve – lets never forget Freedom isn’t really Free
21:35
1 ab and 10#
Do 1 ab next time
23:13 – 25# Plate walk (no lunges), VERY FIRST BOX JUMP FROM THE FLOOR, NO 45# PLATE!! All mental but I made it! 12# Wall Ball, 15# Seated Dumbbell press. Great Job today Pat, very proud to serve Wayland along side you…… WFD/WPD
Congrats that’s awesome!
Thanks Amanda!!!!
Nice Seanna!
21:16 10#WB / 1 abmat and 10# plate.
26:54 15# DB press
28:00, 25# plate, 20″ box jump, 14# WB, 30# DB press
19:01 cant give myself rx because head did not hit head every time
head did not hit mat
28:21 — 25# plate, 14# wb, 1 abmat after 1st rd
27:18 kipping
22:13, 2 ab mats
Speeeedy!
22:27
2 ab mats
My handstand push-ups felt really good today. Next time, I want to scale back on the ab matS.
28:31- 1 ab mat
30:17 3+130 12# WB/25# Plate/StepUps/2 AbMats – struggled with humidity but what else is new this summer
30:52rx
Over 8 minutes slower than last time.
31:37 Rx
27:27 – 1abmat strict hspu
26:30 1ab 2 rds / 2ab 2 rds , shuffle step on many walking lunges.
24.36 10# plate, 10# WB, step ups, 1 abmatt plus #10 plate push ups
29:47. 35#, one ab mat, 14#wb
17:20rx
29:12
35# plate
30# seated dumbbell press
BBC
195# 1 RM
Red band Pull-ups
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