Friday 10.19.2018 50 KB Snatches, 53/35 * Every top of the minute, 10 push ups
Thursday 10.18.2018 5 Rounds: :60 secs for Max Reps 1. Ring Dips 2. Air squats 3. Strict HSPU 4. 60 secs rest
Wednesday 10.17.2018 “Dork” 6 rounds for time of: •60 double-unders •30 kettlebell swings •15 burpees Men: 1.5-pood kettlebell Women: 1-pood kettlebell Boston firefighter Michael “Dork” Kennedy, 33, of Boston, Massachusetts, died fighting a nine-alarm fire on March 26, 2014. Kennedy served with the Boston Fire Department for six and a
Tuesday 10.16.2018 Overhead Squat for load: #1: 5 reps #2: 5 reps #3: 5 reps #4: 3 reps #5: 3 reps #6: 3 reps #7: 1 rep #8: 1 rep #9: 1 rep
Monday 10.15.2018 Five rounds of: •40 pound Dumbbells split clean, 15 reps •21 Pull-ups Canadian Army Master Corporal Erin Doyle, 32, was killed in a firefight August 11th, 2008 in the Panjwaii District, Kandahar Province, Afghanistan. He is survived by his wife Nicole and his daughter Zarine.
Friday 10.12.2018 150 Double Unders 1000 m Row 400 m Run 1000 m Row 150 Double Unders
Thursday 10.11.2018 5 Rounds 20 Wallballs 30/20 30 ft. Handstand Walk 20/14 – cal Ski 30 ft. Handstand Walk
Wednesday 10.10.2018 Increase in load every round Strict Press 1-1-1-1-1 Push Press 1-1-1-1-1 Push Jerk 1-1-1-1-1
Tuesday 10.9.2018 21-15-9 Deadlifts 225/155 Bar Facing Burpees
Thursday 10.4.2018 30 Burpee Ring Muscle-Ups