Tuesday, 5-21-19
I need a head count for BBQ
15 min to work up to your 1RM Deadlift
3 RFT –
600m Run
40 KBS 53/35
40 Wall ball 20/14
*20min Cap*
I need a head count for BBQ
15 min to work up to your 1RM Deadlift
3 RFT –
600m Run
40 KBS 53/35
40 Wall ball 20/14
*20min Cap*
3RFT 400m Weighted Run 45/25 15 Burpees 30 Kettlebell Swings (32/24 kg) rest 2-4 mins.
“JOLLY 51” 7RFT 3 Rope Climbs (scale 3:1) 15 DB Snatches 50/35 18 Wall Balls 20/14 In Memory of: Capt. Mark K. Weber, 38th Rescue Squadron, Moody Air Force Base, Georgia Capt. Andreas B. O’Keefe, 106th Rescue Wing, Francis S. Gabreski Air National Guard Base, New York Capt. Christopher T. Zanetis, 106th…
Due to overwhelming response of Jolly 51, heat times have been changed to 7:30, 9, and 10:30 am. 12 min EMOM- Min 1 & 2: 3 Back Squats @ 65% Min 3 & 4: 3 Back Squats @ 75% Min 5 & 6: 2 Back Squats @ 80% Min 7 & 8: 1 Back…
Strength/Skill – Clean Complex- 2 Hang Clean Pulls + 1 Hang Clean x 5 WOD: @0:00-21-15-9 Wall Ball Pull Ups @:10:00 21-15-9 Wall Ball Box jumps @20:00 21-15-9 Wall ball Burpees @30:00 21-15-9 Wall ball Row Calories
Strength Power Snatch: 70%x2 75%x2 80%x1 X3 9-15-21 Hang Clean 115/85 Wall Balls 20/14 Rest 3 MIN 21-15-9 Burped Box Jumps 24/20 D/U’s X2
Todays Classes 8, 9:30 BBQ 1:30PM MURPH June 28, 2005 On June 28, 2005, deep behind enemy lines east of Asadabad in the Hindu Kush of Afghanistan, a very committed four-man Navy SEAL team was conducting a reconnaissance mission at the unforgiving altitude of approximately 10,000 feet. The SEALs, Lt. Michael Murphy, Gunner’s Mate 2nd Class…