Tuesday, July 6, 2021
For time:
800m Run
18 Alternating front rack lunges (95#/65#)
18 Chest to bar pull ups
600m Run
16 Alternating front rack lunges (95#/65#)
16 Chest to bar pull ups
300m Run
13 Alternating front rack lunges (95#/65#)
13 Chest to bar pull ups
Sunday, July 4, 2021
“McGhee”
AMRAP in 30 minutes of:
5 Deadlift (275#/185#)
13 Push-ups
9 Box jumps (24″/20)
US Army Ranger, Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, GA. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA.
He is survived by his father Steven McGhee of Myrtle Beach SC, his mother Sherrie Battle McGhee, and his brother Zachary.
Saturday, July 3, 2021
For time:
25 Thrusters (95#/65#)
50 Sit ups
20 Thrusters (95#/65#)
40 Sit ups
15 Thrusters (95#/65#)
30 Sit ups
10 Thrusters (95#/65#)
20 Sit ups
5 Thrusters (95#/65#)
10 Sit ups
Thursday, July 1, 2021
21-15-9 reps for time of:
Toes to bar
Assault bike calories
-THEN-
10 Minutes rest
-THEN-
2 Rounds of:
20/15 Calorie assault bike
20 KB swings (70#/53#)
Wednesday, June 30, 2021
Skill / Strength
Hang snatch
Conditioning
Every minute on the minute for 10 minutes:
Alternate between,
1 Hang power snatch, max double unders
1 Hang power snatch, max burpees
Tuesday, June 29, 2021
Strength
Front squat
Conditioning
4 Rounds for time of:
25 Wall ball (20#/14#)
300m Run
Sunday, June 27, 2021
“Wittman”
Seven rounds of:
15 Kettlebell swings (70#/53#)
15 Power cleans (95#/65#)
15 Box jumps (24″/20″)
U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, MT, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, CO, was killed on February 13, 2010 , when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan.
He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.
