Join us from 4:30 to 7:30 for open gym. You can work on anything you like, including making up a workout from this week:
- Split Jerk 1-1-1-1-1 Then 50 yd HS walk
- Tabata lateral bar hops, row (1 cal = 1 rep), wallballs (20/14# to 10/9′), wreckbag cleans (50/35#)
- AMRAP in 15 minutes of: 5 strict pull ups, 1o push ups, 15 air squats, 3 power cleans before each round.
- Overhead Squat 3-3-3-3-3 then 50 hollow rocks face up, 50 face down
- “Diane” 21-15-9 deadlift (225/155#), HSPU
- Complete for time: 50 box jumps (30/24″), 50 KB swings (70/53#), 50 knees to elbow, 50 wallballs (20/14# to 11/10′), 50 burpees
This Post Has 4 Comments
CFE @ 6:00AM
800m Run
—right into a 10min AMRAP—
10 Thrusters (55/35)
10 Sit-Ups
10 Lateral Bar Hops (10R/10L)
—At the end of your 10min AMRAP—
800m Run
Your score is your end time: 800m Run+10min+800m run
AND…how many rounds you did in the 10min AMRAP
U.S. Army Specialist Christopher “Gator” Gathercole, 21, of Santa Rosa, California, assigned to 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, was killed by enemy fire on May 26, 2008, in Ghazni, Afghanistan. He is survived by his brother Edward, sisters Jennifer Daly and Sarah Ferrell, father Edward Gathercole, and mother Catherine Haines.
“Gator”
Eight rounds for time of:
5 Front squats (185/125#)
26 Ring push-ups
CFE
First 800, AMRAPs, Finish Time
Murray 3:48, 4rds, 18:26 Rx
Durant 3:30, 6+5, 17:07 (Row, 10: 30# SB for LBH)
Jenn 3:53, 6+10, 18:18 Rx+ (55)
Nikki 4:41, :-), 19:36 Rx
Catherine 3:47, 5, 18:00 Rx
Kehl 3:39, 7+12, 17:16 (35)