Monday, 9-30-19
Back Squat
5-5-5-5-5-5
Build
Control on the way down, fast on the way up
Sets 1-3: Warmup sets, 40-60% 1RM
Set 4-6: Working sets, 70-85%
27-21-15-9
C2B Pull Ups
Bar facing Burpees
Back Squat
5-5-5-5-5-5
Build
Control on the way down, fast on the way up
Sets 1-3: Warmup sets, 40-60% 1RM
Set 4-6: Working sets, 70-85%
27-21-15-9
C2B Pull Ups
Bar facing Burpees
12 min EMOM 1- 2 TGU 53/35 2- 12 Weighted Hanging Knee Raises 3- 10 BB Roll Outs For time: 1200 m Run 40 S.D.H.P 115/85 30 Strict HSPU *16 min Cap*
Strength/Skill – C&J 3-3-2-2-1 15 min AMRAP 5 Wall Climbs 10 T2B 15 m Broad Jump
30 min to complete: 3 sets of 21’s 6 Plank Circles 3×10 Hammer Curls 3×10 front lateral raises (each arm) 4x 1 min Hollow Hold For time: 10-1 Thruster 95/65 Bar Facing Burpee *12 min Cap*
We will need a head count for the BBQ on May 25th. Please sign up at the front desk. Thank you. “Klepto” 4 rounds for time of: 27 Box jumps, 24″ box 20 Burpees 11 Squat cleans, 145 pounds Andrew Manderino 16:34, Ryan Johnston 17:29. U.S. Air Force Major David “Klepto” L. Brodeur, 34, of…
“Dae Han” 3 RFT 800m Run with 45/30 DB 3 Rope Climbs 12 Thrusters 135/95 U.S. Army Sergeant First Class Dae Han Park, 36, of Watertown, Connecticut, assigned to the 3rd Battalion, 1st Special Forces Group (Airborne), based out of Joint Base Lewis-McChord, Washington, died on March 12, 2011 in Wardak province, Afghanistan, from wounds…
For time with a partner – 75 Power Clean & Jerks 115/85 75 Bar Muscle Ups (60 Pull Up+60 Dip) 150 Wall Ball 20/14 75 HSPU 2:1 75 Power Snatches 115/85 *30 min cap*