Thursday November 15, 2012

Warm Up
2 Rounds:
400m
20 Sit Ups
1 Burgener

Fitness Testing
Height
Weight
Medball
Vertical Jump
Standing Broad Jump
400m
Bench
Srict Press
Record in your notebook

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Wednesday November 14, 2012

“Fatigue Makes Cowards of us All”

Warm Up
2 Rounds:
5 Front Squat
Lunge/Backwards
10 Sit ups
6 Directional Change Split Jumps

Mats
Ladders

Sprint
40 Meter Sprints
On the Minute
Every Minute
For 20 Minutes

Tuesday November 6, 2012

Election Day 2012

Warm Up
2 Rounds:
400m
10 Air Squats
10 Burpees
10 Sit Ups
Walking Lunge>

Front Squat 3×5
Clean and Press 2×10

WOD – “Kalsu”

On the minute:

Complete 5 burpees and perform max rep 110 lbs thrusters on the minute.
The goal is to complete 100 total thrusters.

*At the beginning of every minute perform 5 burpees, for the rest of the minute perform as many thrusters as you can during that minute. At the beginning of the next minute perform 5 burpees and then max rep thrusters and so on until you reach 100 total thrusters.  Post minutes taken to complete 100 Thrusters

Robert J Kalsu

Robert James Kalsu (April 13, 1945 – July 21, 1970) was selected as an Oklahoma Sooner All-American Tackle in 1967. As an eighth-round draft pick of the Buffalo Bills in 1968, he started eight games at Guard and was voted the team’s top rookie in 1968. He began fulfilling his ROTC obligation with the US Army following the ’68 season and started his tour of duty in Vietnam in November of 1969, where he served with Battery C, 2nd Battalion, 11th Artillery, 101st Airborne Division. His MOS was 1193-Field Artillery Unit Commander. LT Kalsu was killed by mortar fire on July 21,1970 at Firebase Ripcord near the Ashau Valley.