Open Gym Have fun with Coach Holly! We’re going to regionals!
5 rounds for time 40 yard dash, 1 rep 15ft legless rope ascent, 1 rep deadlift 315#, 5 reps post time to comments.
“Death by Double Unders” Every minute on the minute perform: 10 double unders. Add 5 double unders every additional minute until you can no longer meet the 1 minute time cap. post reps to comments.
“Helton” Three rounds for time of: Run 800 meters 50 pound Dumbbell squat cleans, 30 reps 30 Burpees Post time to comments. U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, Ga., assigned to the 6th Security Forces Squadron at MacDill Air Force Base in Tampa,
Complete as many rounds as possible in 7 minutes of: 5 Handstand Push Ups 5 Ring Dips 5 Box Jumps, 30″/24″ Post rounds to comments.
Zembiec 5 rounds for time of: 11 back squats, 185 lb. 7 strict burpee pull-ups 400-meter run During each burpee pull-up perform a strict push-up, jump to a bar that is ideally 12 inches above your max standing reach, and perform a strict pull-up. Post time to comments. U.S. Marine
Rest Day Closed
Open Gym Rest Day
Bench Press 1-1-1-1-1-1-1 Post max load to comments.
12 Rounds for time Sit-ups 15 reps Med Ball Slams, 20 reps Knees to Elbows, 15 reps Post time for comments.