Friday, 2-22-19

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25 min to complete
4 Plank Circles
4×10 Bicep Curls (each arm)
4×20 V-Up
4×20 Banded Tricep Pull Down
4×15 Hanging Knee Raises
2 sets of 21’s

5 min AMRAP
Ascending Ladder

1 Rope Climb 2:1
5 KBS 53/35
2 Rope Climb
10 KBS
3 Rope Climb
15 KBS
4 Rope Climb
20 KBS…..

Thursday, 2-21-19

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Don’t forget to sign up for the Open.

Judging will start 10am Saturday.

9 min E3MOM
Back Squat
3×10 @ 60,70,80% of 1RM

5 RFT –
5 Hang Sq. Clean 205/155
10 Devil Press 40/25
15 DB Push Press 40/25

*20 min Cap*

Wednesday, 2-20-19

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18 min EMOM
Min 1 – 30 Scissor Kicks
Min 2 – 15 KBS 53/35
Min 3 – 25 Med Ball Twists 20/14

With a Partner complete:
9 min AMRAP

Buy in:
75/55 cal row
..then..
40 Snatch 95/65
30 Snatch 135/95
AMRAP Snatch @ 185/125
(Any style snatch)

Tuesday, 2-19-19

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“McGhee”

30 min AMRAP
5 Deadlifts 275/185
13 Push Up
9 Box Jumps 24/20

Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.

Monday, 2-18-19

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Every 1:30 for 9 min
3 Front Squats @ 85+% of 1 RM
(Warm up to 85% before time starts)

For time:

150 D/U 3:1
30 Thruster 115/85
30 Pull Up 2:1(banded or RR)
30 HSPU 2:1
20 Thruster 135/95
20 C2B (25 P/U, 30 Banded, 40 RR)
20 HSPU 2:1
10 Thruster 155/105
10 BMU (15 P/U or 20 Banded or 25RR & 20 dips)
10 HSPU 2:1
150 D/U 3:1

*20 min Cap*