warm up
400m run
2rounds:
45#/22# thrusters x 10
push ups x 8
ball slams x 6
focus/skill
kettlebell swings
-american
-russian
-1 arm
-1 arm w/ switch
then tabata mash up:
-american kb swing
-russian kb swing
workout
25-20-15
65#/45# thrusters
rope slams
burpees
post time to comments
Kyle R. 181BW. Rx/13:36
ReplyDeleteCant wait to see the times posted from today.
9:31
ReplyDeleteYO! YO! YO!
ReplyDeleteralph. 9:?
rene'.9:48
bou. 8:56
rob.10:18
Used 70# for thrusters and 28kg kbs instead of rope slams. (Rope wasn't heavy enough)
turbo. rx. 7:04
ReplyDeleteRoll that your Zig-Zag and inhale.
i am still coughing. what a wod.
ReplyDeletei have always wanted to post a link to this short novel here. it is a Viet Nam story that was the basis of the movie - full metal jacket. it is online in pdf under the authors name gustav hansford. it is a great book. it has some of the greatest dialogue ever written. i am sure taht is why kubrick chose it.
from "The Short Timers"
During bayonet training Sergeant Gerheim dances an aggressive ballet. He knocks us down with a
pugil stick, a five-foot pole with heavy padding on both ends. We play war with the pugil sticks. We
beat each other without mercy. Then Sergeant Gerheim orders us to fix bayonets.
Sergeant Gerheim demonstrates effective attack techniques to a recruit named Barnard, a soft-spoken
farm boy from Maine. The beefy drill instructor knocks out two of Private Barnard's teeth with a rifle
butt.
The purpose of the bayonet training, Sergeant Gerheim explains, is to awaken our killer instincts. The
killer instinct will make us fearless and aggressive, like animals. If the meek ever inherit the earth the
strong will take it away from them. The weak exist to be devoured by the strong. Every Marine must
pack his own gear. Every Marine must be the instrument of his own salvation. It's hard, but there it is.
Private Barnard, his jaw bleeding, his mouth a bloody hole, demonstrates that he has been paying
attention. Private Barnard grabs his rifle and, sitting up, bayonets Sergeant Gerheim through the right
thigh.
Sergeant Gerheim grunts. Then he responds with a vertical butt stroke, but misses. So he backhands
Private Barnard across the face with his fist.
Whipping off his web belt, Sergeant Gerheim ties a crude tourniquet around his bloody thigh. Then
he makes the unconscious Private Barnard a squad leader. "Goddamn it, there's one little maggot who
knows that the spirit of the bayonet is to kill! He'll make a damn fine field Marine. He ought to be a
fucking general."
from "The Short
Steve C. rx. 8:09
ReplyDeleteThis must be what a recovering smoker feels like.
caleb.rx.7:40
ReplyDeleterx. 11:03.
ReplyDelete