DG

Thursday Jan 24 2019


U.S. Air Force Major Walter David Gray, 38, of Conyers, GA, assigned to the 13th Air Support Operations Squadron, based in Fort Carson, CO, died on August 8, 2012 from injuries suffered during a suicide bomb attack in Kunar province, Afghanistan. 

He is survived by his wife Heather, daughters Nyah and Ava, and son Garrett.
1.) DG
AMRAP 10 minutes
8 Toes-to-Bar
8 Dumbbell Thrusters (35/25lb)
12 Dumbbell Walking Lunges (35/25lb)
*2.) 10 min AMRAP with Partner
A: 20m Sled Pull (2x45lb/1x45lb plate)
B: 4 D-Ball Cleans (150/100lb)
-Both athletes work at the same time, then switch places
*3.) EMOM 8, with :10 rest after each round.
1 Rope Climb
ME Burpees
(Set clock to 8 rounds of 1:00/00:10)
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5+5 dB thrusters
Db push ups vs t2b
Toes to rig and super light 10# DB. Good little lung burner. 🔥
5 + 6 lunges
Toes to rig-tore in first warm up round.
4 Rounds + 8 Thrusters 30#
Worked on handstands and double unders
5+8 thrusters
First 2 rounds rx, TTR after rip.
4 + 1 thruster
2 rds TT parallel, 2 rds floor to rig
5 rounds + 3 T2B
T2B to shoulder- working form and getting rid of my extra kip 🤦🏼‍♀️
5+2 lunges
17.5 DB, strung T2Shoulder
4 rds and 4 t2b
6 mile run
Before the deep freeze.🥶
6+4 thrusters
Accessory work, rope climb/burpee EC, wallball/HSPU EC, 200 cal AB every 2 mins 10 BS @65#
7 + 3 lunges **
TTR / SA DB 25#.
7 rounds, last 2 rounds toes to jcup tore my hands!
5 rds?????
8 rounds even
Ice Bowl Practice: "The One That Made You Cry" / 50-40-30-20-10 HSPUs and GHD sit-ups complete with Laura
5 + 2 leg raises
5 rds + 8 T2B 20#
6 + 7 lunges
I could breathe again today! Hurray!
7 rds @ 30# (all the 35# were taken)
EC - Ice Bowl workout #1