Wod Tuesday 8/9/16

1.      Warm Up:

Coaches’ choice

2.     Wod Prep:

 Prep the movements.

3.     Wod:



  • 8 strict pull-ups
  • 8 Box jumps(36,24)
  • 12 Kettle bell swings(70,53)


U.S. Army Major Thomas E. Kennedy, 35, of West Point, New York, assigned to Headquarters and Headquarters Company, 4th Brigade Combat Team, 4th Infantry Division, based in Fort Carson, Colorado, died on August 8, 2012, of wounds suffered when an insurgent detonated a suicide vest in Kunar province, Afghanistan. He is survived by his wife Kami, son Brody, daughter Margaret, parents George and Patricia, and brothers John and George.



  • 8 strict pull-ups, banded
  • 8 box jumps, (24,20)
  • 12 kettlebell swings (35,26)



  • 4 strict pull-ups
  • 6 box jumps, (36,24)
  • 12 kettle bell swings, (53,44)



Posted in WOD

15 thoughts on “Wod Tuesday 8/9/16

  1. Rocking it with the 9:30am crew today!
    TK: 5 Rounds 6 Strict Pull Ups, 8 Box Jumps @ 22″, 12 KBS 44# (thanks for the push there Mick!)


  2. 8 rounds
    (Barbell pull-ups; 20 inch box step ups, 53# KB) Thanks for showing me the barbell pull-up Mick – it felt good to switch it up from ring rows!

    And sorry for the mix up Melissa, especially since I ended up sticking with the 53!


  3. Man the 530pm was bumping tonight! Had a blast throwing down with everybody and the pump was real tonight! TK 8+14rx blew on the first 3mins and just held on.


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