Hero Wod Friday

BRENDAN LOONEY
A former Naval Academy lacrosse player was one of the nine U.S. troops killed in a Black Hawk helicopter crash in Afghanistan on Sept. 21.
Lt. Brendan Looney, a Navy SEAL and a 2004 Naval Academy graduate, was one of four sailors killed.

http://www.travismanion.org/hero/lt-brendan-looney-usn/

Tuesday (9/24)

WOD: (40 min cap)
"Looney"
7 Rounds:
400m Run
29 OH Lunges (95#/65#)

scaled - 65#/35#
competitor - 115#/85#

Grace

30 Clean & Jerks for time

Last Wednesday in January

5 rounds for time:

100m sprint

10 burpees

100m sprint

10 ring dips

100m sprint 

3 rope climbs

Overhead Squat, Jump Rope, Sit-up

Starting with three reps. Increase your reps by three at the completion of each round for twelve minutes:

Overhead Squat (95/65)

Double Under

Sit-ups

Monday Monday Monday!

As many rounds as possible in 15 minutes:

5 handstand push-ups (substitute 1 wall walk, or 5 diamond push-ups)

10 pull-ups

15 deadlifts (135/95)

"Some people create their own storms and then get upset when it rains"

Take control of the parts of your life that you can control, and be responsible for the outcome. Your life is before you, and it's up to you to value yourself enough to make good choices and rewarding decisions. 

Hero Friday

Manion"

Seven rounds for time of:
Run 400 meters
135 pound Back squat, 29 reps

First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, assigned to 1st Reconnaissance Battalion, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, was killed by sniper fire on April 29, 2007 while fighting against an enemy ambush in Anbar Province, Iraq. He is survived by his father, Colonel Tom Manion, mother Janet Manion, and sister Ryan Borek.

Resolution WoD #1

Amrap 7 minutes:

5 front squats

7 burpees