Come on in tonight between 4:30 and 7:00 for Open Gym. You can work on anything you like including one of last week’s workouts:
- Complete for time: 10 bar muscle ups, 25 thrusters (75/55#), 500m row, 25 power cleans (75/55#), 10 ring muscle ups
- With a 20 minute clock complete 400m farmer carry then 5 front squats (165/105#), 7 toes to bar
- 6×100 yd sprint then complete 1 power clean every 30 seconds for 6 minutes
- Box Squat 5×3 (80%) then seated box jump 5×5
- AGOQ 18.3 – complete for time 50 wallballs (20/14# to 10/9′), 50 ft HS walk, 50 cal row, 50 ft HS walk, 100 DU after each move
- Complete 3 rounds for time of: 20 OHS (95/65#), 3 rope climbs, 400m run
This Post Has 3 Comments
5:30AM CFE
400m Run
9-15-21
Box Jumps (24/20″)
Wallballs (20/14#)
1 Mile Run
U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Stacie Rigall, son Carson, mother Karen Binion, father Salvatore Abbate, and siblings Dominica Abbate, Elliot Abbate, Valerie Binion, and Kelly Binion.
“Abbate”
Run 1 mile
21 Clean and jerks (155/105)
Run 800 meters
21 Clean and jerks (155/105)
Run 1 Mile
CFE
Ceil 18:4 (16″, 26kb squat)
Jenn 🙂 Rx
Luke 14:27 Rx
Kelly 16:56 (10#, plus a little Rx+ in the run…wrong turn)
Vince 15:47 (20″, 14#)
Beautiful Morning!