Saturday, 8-13-16
For time:
50 Kettlebell Swings 53#(35#)
50 Ab mat sit ups
40 DB push press 40#(25#)
40 SDHP 53#(35#)
30 Box jumps 24″(20″)
30 Walking lunges
20 Strict pull ups
20 Pistols
Every 2min on the min 1 Man Maker
For time:
50 Kettlebell Swings 53#(35#)
50 Ab mat sit ups
40 DB push press 40#(25#)
40 SDHP 53#(35#)
30 Box jumps 24″(20″)
30 Walking lunges
20 Strict pull ups
20 Pistols
Every 2min on the min 1 Man Maker
For time: 1000m Run 75 Thruster 45/35 50 Pull Up 75 Wall Ball 1000m Run
July 4th regular morning classes only No afternoon classes. F Strength/Skill – Deadlift – 10 Rep Max 5 R.F.T. 10 Goblet Squats (Plate 45/25) 10 Seated Twists (Plate 45/25) 10 Front Lateral Rises (Plate 45/25) 10 Burpees (On Plate) Plate cannot leave hands until burpees!! 5 Burpee Penalty if so!!!!!!!!!!!
Strength: Front Squat 4X6 @ 70% 20 minute AMRAP 25 wall balls (20/14#) 25 D.U.s 25 box jumps (24/20″) 25 K2E 25 pull-ups 25 jump over the bar 25 cleans (135/95#)
Partner Row 2000m 22 min to Complete 4×10 Arnold Press 3x1min Hollow Body Hold 4×8 lat shoulder raises 4×20 DB Shrugs 4×10 front shoulder raises 3 RFT 400m Run 20 OHS 115/85 15 min Cap
Daniel Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday, June 8th, 2006. 50 Pull-Ups 400 meter Run 21 Thrusters (95/65 lb) 800 meter Run 21 Thrusters (95/65 lb) 400 meter Run 50 Pull-Ups
Strength/Skill – Bent Over Row 3 R.F.T. Tire Flip Jumps Row (Concept 2) One arm KB Overhead Lunge 53/35 Rope Ascents Each exercise is one minute in length. Count reps at each station. At the end of one minute switch stations. One rest after each round. Total number of reps for all rounds is your…