Thursday, September 26, 2019
Strength / Skill
Shoulder press
Conditioning
As many wall ball as possible in 7 minutes.
EMOM 5 deadlift (225#/155#)
Sunday, September 22, 2019
Complete as many rounds as possible in 28 minutes of:
9 Overhead squats (115#/80#)
1 Legless rope climb (15-foot rope, beginning from seated)
12 Bench press (115#/80#)
U.S. Army Staff Sgt. Jeremie “JBo” “Bubba” Border, 28, of Mesquite, Texas, assigned to the 1st Battalion, 1st Special Forces Group (Airborne), based in Torii Station, Okinawa, Japan, died Sept. 1, 2012, in Batur Village, Afghanistan, from wounds suffered when enemy forces attacked his unit with small-arms fire. He is survived by his parents, Mary Border and Robert Harris; sisters, DeLaynie Peek, Katie Border, Ashley Harris and Amanda Pereira; nephews, Robbie and Kayden Pereira; and brothers-in-law, Jason Peek and Roberto Pereira.
Thursday, September 19, 2019
Open Workout 19.3
For Time:
• 200-ft. dumbbell overhead walking lunge
• 50 dumbbell box step-ups
• 50 strict handstand push-ups
• 200-ft handstand walk
M 50-lb. dumbbell / 24-in. box
W 35-lb. dumbbell / 20-in. box
Time cap: 10 minutes
Wednesday, September 18, 2019
Conditioning
With a 5 minute clock:
400m Row
30 Rower facing burpees
Max calorie row
Strength
Deadlift
Conditioning
With a 5 minute clock:
400m Row
30 Rower facing burpees
Max calorie row
