Saturday, 3-14-15

“End of the world workout”!!!!!! Arma-gett’n my last workout in before the big one tonight!!! 3 Rounds for time 13 – Push-ups 13 – Sit – ups 13 – Box Jumps 20″ 13 – K.B. Swings 53/35 13 – 45lb Push Press 13 – Walking Lunge (Each Leg) 13 – Mountain Climbers 13 – K.2.E….

“White” Five rounds for time of: 15′ Rope climb, 3 ascents 10 Toes to bar 21 Walking lunge steps with 45lb plate held overhead Run 400 meters U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in…

GOOD FRIDAY – NO EVENING HOURS, GOOD FRIDAY – NO EVENING HOURS, GOOD FRIDAY – NO EVENING HOURS GOOD FRIDAY – NO EVENING HOURS, GOOD FRIDAY – NO EVENING HOURS, GOOD FRIDAY – NO EVENING HOURS Strength/Skill – Thrusters 15 min. AMRAP 5 Thrusters 115/75 15 KB Swings 53/35 20 D/U’s

Repeat after me: “I will never complain about burpees ever again!!!” W/U – 2 Rounds of CFK 2 Rounds of light hammer curl walking lunges Strength – Weighted Pull-ups 5x5x5x5 W.O.D. 5 RFT – 30 – Wall Ball Shots 15 – S.D.H.P 10 – D.B. Bench Press

 EMOM x8 3 Split Jerks go light   For time: 100 Double Unders 100′ Handstand Walk (25 HSPU) 25 Power Cleans 135/95 75 Double Unders 75′ Handstand Walk 20 Power Cleans 50 Double Unders 50′ Handstand Walk 15 Power Cleans 25 Double Unders 25′ Handstand Walk 10 Power Cleans

6 Min EMOM Even: 7-10 Strict Ring Dips Odd: 4-8 Tall Box Jumps   10 Min EMOM Even: 50 D/U Odd: 12 KBS 53/35   Strength: Split Jerk 7 sets of 1 rep… trying to build to a heavy single.