Friday, 3-15-19

Byadmin

“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 Rescue Wing, Francis S. Gabreski ANG Base

Master Sgt. Christopher J. Raguso, 106th Rescue Wing, Francis S. Gabreski ANG Base

Staff Sgt. Dashan J. Briggs, 106th Rescue Wing, Francis S. Gabreski ANG Base

Master Sgt. William R. Posch, 308th Rescue Squadron, Air Force Reserve, Patrick AFB, Florida

Staff Sgt. Carl P. Enis, 308th Rescue Squadron, Air Force Reserve, Patrick AFB

 

Similar Posts

Monday, 9-10-18

Byadmin

2RDs 10 Squats :30 Squat Hold 10 Ring Rows 5 Burpee Every 1:30 min for 9 min Tempo Back Squat 6×2 5 second down, 1 second pause in the bottom build to a moderate weight For time: 60 Alt DB Snatch 50/35 50 Wall Ball 20/14 40 Cal Row 30 Burpee Box Jump Overs 24″/20″…

Thursday, 6-20-19

Byadmin

12 min to complete 5 set of 5 Tempo Strict Press Tempo starts at the top = 5 Second down to shoulder, zero at shoulder, explode to over head, 2 second pause at top. “The Chief” 5 rounds of 3 min AMRP with 1 min rest between rounds: 3 Power Cleans 135/95 6 Push Ups…

Tuesday, 8-22-17

Byadmin

Bent Over Row 4×8 @ 60-70% 1 RM Clean (Hands should be facing away from body, Squeeze with your shoulders back while pulling to middle of sternum and belly button) Good Mornings 3×10 Single Leg BB RDL 3×5 Each Leg Pull up grip chin above bar hold 5x :30 For time – 2k row *As…