Alumni WODs

“Tracy”
3 Rounds For Time
21 KB Swing (M: 53#, W: 35#)
15 Tire Flips
9 Push Jerks (M: 115#, W: 60#)

“David Bobby Todd” aka The Man With 3 First Names
3 Rounds For Time
400m Farmer’s Walk
10 Burpees
1 Rope Climb

“Scaled” – ENS Huizar
2 Rounds For Time:
21 Clean and Jerk (95#)
15 KB Swing (53#)
9 SDHP (95#)

“Nick – The TURRABLE 20″ – ENS Radziwon
Wearing a 20# Vest
AMRAP in 20 Mins
20 Pull Ups
20 Push Ups
20 Ring Dips
20 Sit Ups

“Duff” – ENS Duffield
3 Rounds For Time
15 Deadlifts (M: 225# W: 135#)
15 Pull Ups
15 SDHP (M: 95# W: 95#)
15 Tire Flips

“The Center” – ENS Tellez
For Time
100 Double Unders
50 Tire Jumps
40 KB Swings (55#)
30 Pull Ups
100 Double Unders

“YNC” – YNC Roberts
AMRAP in 20 Mins
5 Pull Ups
10 Box Jumps
15 Push Ups
20 Air Squats
25 Double Unders

“ICC” – ICC Pals
4 Rounds For Time:
500M Row
5 Deadlifts (M: 225#, W: 135#)
10 KB Swings (M: 53#, W: 35#)
15 Squats
20 Push-ups

“Stick Man” – Col Abel
Run 800m
30 Pull Ups
30 Sit Ups
30 Wall Balls (M: 20# W: 14#)
30 Sit Ups
Run 800m

“Aloha” – 2ndLt Sharp
4 Rounds For Time
15 Pull Ups
200m Sandbag Carry (M: 40# W: 20#)
15 OVHD Squats (M: 95# W: 65#)
15 Power Cleans
15 Dead Lifts

“Muffins” – ENS Kyzer
For Time
Row 500m
Complete 4 Rounds
3 Ground to OVHD (M: 155# W: 100#)
6 Pull Ups (CTB)
9 Deadlifts (M: 155# W: 100#)
12 Push Ups (Par)
Finish with Row 1000m

“Danner” – ENS Danner
4 Rounds For Time
Run 400m
8 Muscle Ups
Row 500m
10 Thrusters (M: 135# W: 95#)
*Sub 3 Ring Pull Ups, 3 Ring Dips Per Muscle Up

“Boats” – BM2 Hill
5 Rounds For Time
30 Double Unders (Unbroken)
15 Burpees
15 KB Swings (M: 70#, W: 53#)
15 Ground to OVHD (M: 135#, W: 95#)

“Long” – 2ndLt Long
For Time (Wearing Boots and Utes)
Run 200m
10 Pull Ups
Run 200m
10 Body Weight Deadlifts
Run 200m
9 Pull Ups
Run 200m
9 Bodyweight Deadlifts
Run 200m
Continue to decrease 1 rep per round until 1/1

“XO” – CDR Corkery
AMRAP in 20 Mins
5 Push Jerks (M: 135# W: 95#)
10 Double Tire Jumps
20 Double Unders