Wednesday, September 4, 2019
Strength
Deadlift
Conditioning
AMRAP in 20 minutes of:
5 Strict pull ups
10 Burpees
15 KB swings (70#/53#)
Tuesday, September 3, 2019
For time:
10 Thrusters (135#/95#)
50 double-unders
8 Thrusters (135#/95#)
40 double-unders
6 Thrusters (135#/95#)
30 double-unders
4 Thrusters (135#/95#)
20 double-unders
2 Thrusters (135#/95#)
10 double-unders
Sunday, September 1, 2019
“Blake”
Four rounds for time of:
100 foot Walking lunge with 45lb plate held overhead
30 Box jump, 24 inch box
20 Wallball shots, 20 pound ball
10 Handstand push-ups
U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, GA, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, VA, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan.
McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman.
Thursday, August 29, 2019
For time:
Run 400m
60 Deadlift (155#/105#)
Run 400m
45 Hang power cleans (155#/105#)
Run 400m
30 Push jerk (155#/105#)
Wednesday, August 28, 2019
Strength
Back squat
Conditioning
10 Rounds for time of:
10 Calorie assault bike
20 Situps
10 Push ups
Tuesday, August 27, 2019
AMRAP in 3 minutes of:
10 Overhead squats (95#)
10 Chest to bar pull ups
Repeat for a total of 5 cycles. Rest 1 minute between cycles.
