10.1.26 KLEPTO   Recently updated !


Klepto

Klepto
U.S. Air Force Maj. David “Klepto” L. Brodeur, 34, of Auburn, Massachusetts, assigned to the 11th Air Force, based at Joint Base Elmendorf-Richardson, Alaska, died on April 27, 2011, in Kabul, Afghanistan, of wounds sustained from gunfire from an Afghan military trainee.

He is survived by his wife, Susie; daughter, Elizabeth; and son, David.

First posted March 6, 2012.

The October burpee and Ab challenge starts today. 1000 burpees and/or 1000 ab movements (sit ups, GHD, Stick Sit ups, TTB, Roll Ups, V Ups) in the month of October which is really just 33 a day. We will start the month off right with two WODS that will help you get a jump start on those numbers but you are going to need to do work over the weekends and on off days. At some point during the month you will want to take a day off so plan accordingly.

WARM UP

2 rds 10 each

Slam Balls

Med Ball Clean

Arch Hollow Swings

Dynamic Stretch

Clean Warm Up

WOD
Four rounds of:
•27 Box jumps, 24″/20″ box
•20 Burpees
•11 Squat cleans, 145/100 pounds

STRENGTH
Strict Press Wave
5@65%, 3@70%, 1@75%
5@70%, 3@75%, 1@80%
5@75%, 3@80%, 1@85%

ICING
Start keeping track of your burpee or ab reps.
200 meter sprints

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