Complete 3 rounds for time 10 tire discus throws 20 tire flips 30 med ball sit up and throw 20/14 Post time to comments.
Thruster 5-5-3-3-3-1-1 Post load to comments.
5 rounds 400m Run 50 air aquats Post time to comments.
Rest Day
Open Gym 9:00am – 10:00am “Nutrition for the Pursuit of Excellence” 10:00am – 11:00am Mobility with Coach Holly 11:00am – 2:00pm Open Gym 10:00am – 2:00pm On Ramps available
Following the pattern of 2-4-6-8, etc. reps, complete as many reps as possible in BURNER 7 minutes of: 185-lb. deadlifts push-ups Rest 5 minutes Then, following the pattern of 2-4-6-8, etc. reps, complete as many reps as possible in 7 minutes of: 115-lb. power cleans Air squats FITNESS 7 minutes
The Ghost 6 rounds of: 1 minute of rowing 1 minute of burpees 1 minute of double-unders 1 minute rest Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.
Overhead Squat 5-5-5-3-3-3-1-1 Post load to comments.
Complete as many reps as possible in 8 minutes: BURNER On the odd minutes Jumping Chest-to-bar pull-ups On the even minutes Wall Balls 20#/14# 9ft/8ft target FITNESS On the odd minutes Pull-ups On the even minutes Wall Balls 20#/14# 10ft/9ft RX On the odd minutes Chest-to-bar Pull-ups On the even
Helton” Three rounds for time of: Run 800 meters 50 pound Dumbbell squat cleans, 30 reps 30 Burpees Graham Holmberg 27:49 (53lb kettlebells). 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