Monday, 9-3-18

Join Scott and Debbie at the Veterans Run in Riverhead today at 2PM. “White” Five rounds for time of: 15′ Rope climb, 3 ascents-BRING SOCKS AND TOUGH SNEAKERS!!! 10 Toes to bar 21 Walking lunge steps with 45lb plate held overhead Run 400 meters Kristan Clever 21:18, Candice Ruiz 21:21 (25lb lunge), Kenneth Cutrer 21:47,…

“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…

Strength/Skill – Lets work on rope climbing efficiency. If you’re effeicient, work on upping your legless ascents. 3 R.F.T. 115 pound Push press, 21 reps 3 Legless 15-foot rope ascents 27 Weighted Ab-Mat S/U’s w/ D.B. feel freE to anchor feet. D.B. HANDLE SHOULD NEVER LEAVE CHIN

Strength/Skill -BS @30X1; 3, 2, 1, 1; rest as needed + 100 DU rest 2mins 15m HS walk 20 BB front rack walking lunges 135/75# in 2 sets 10 wall walks 20 BB front rack reverse lunges 135#/75# in 2 sets 10 burpee MU 20 thrusters 135#/75# in sets of 2 rest 2mins 100 DU

“Dicko” 3 RFT 29 Push-Ups 6 Hang Power Cleans 110/75 29 AbMat Sit-Ups 6 Push Presses 110/75 29 Pull-Ups 6 Overhead Squats 110/75 29 Kettlebell Swings 53/35

For time: 1-10 Sq. Clean 185/125 10-1 Burpee Pull Up 100m run after each round!!