Every 3 minutes on the 3 minutes execute the following: 2 rounds 10 back squats, 135#/95# 10 bar facing Burpee’s If the repetitions are completed under the time cap, the athlete may continue to progress. Every round, increase each movement repetition by 2 reps. Post total reps to comments.
Complete as many reps as possible in 9 minutes 9 hang squat cleans, 155#/105# 12 KB Swings, 70#/53# 15 shoulder-to-overhead, 155#/105# Post reps to comments.
Rest day Closed Lots of PRs this past month! Programming pays off
Rest Day Open Gym On ramps from 10am to 12pm
5 rounds Row 750m 10 box jumps 30″/24″ Rest 1 minute Post time of each round to comments.
Benchmark “Nancy” 5 rounds for time 400m Run 15 overhead squats, 95#/65# Post time to comments.
Robbie Complete as many rounds as possible in 25 minutes of: 8 freestanding handstand push-ups 15-foot L-sit rope climb, 1 ascent Post rounds completed to comments. U.S. Army Staff Sergeant Robert J. Miller died Jan. 25, 2008, in Bari Kowt, Afghanistan, of wounds sustained when he encountered small-arms fire while
Bradley” 10 rounds for time of: Sprint 100 meters 10 Pull-ups Sprint 100 meters 10 Burpees Rest 30 seconds U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, assigned to the 10th Air Support Operations Squadron, based in Fort Riley, Kansas, was killed on January 3, 2010,
8 rounds for time 20 squats 20 ring dips Post time to comments.
Rest Day Closed