Sunday, May 21, 2017
For time:
400m Run
-THEN-
2 Rounds of:
15 Front squats (155#/105#)
15 Push ups
15 Deadlift (255#/175#)
15 Push ups
-THEN-
400m Run
Thursday, May 18, 2017
DVB
For time:
Run 1 mile with a 20-lb. medicine ball
Then, 8 rounds of:
• 10 wall-ball shots
• 1 rope ascent
Run 800 meters with a 20-lb. medicine ball
Then, 4 rounds of:
• 10 wall-ball shots
• 1 rope ascent
Run 400 meters with a 20-lb. medicine ball
Then, 2 rounds of:
• 10 wall-ball shots
• 1 rope ascent
Officer David Vanbuskirk, 36, of Henderson, Nevada, was killed on July 23, 2013, when he fell during a nighttime aerial rescue mission in Las Vegas, Nevada. Vanbuskirk had been employed with the Las Vegas Metropolitan Police Department since 1999 and joined the elite Search and Rescue Team in 2007.
Wednesday, May 17, 2017
Strength
Back squat
Conditioning
For time:
30/25 Calorie assault bike
20 Burpee box jump overs (30″24″)
10 Cleans (185#/135#)
Tuesday, May 16, 2017
For time:
2 Deadlift + 1 Clean (155#/105#)
2 HSPUs
200m Run
2 Deadlift + 1 Clean (155#/105#)
4 HSPUs
200m Run
2 Deadlift + 1 Clean (155#/105#)
6 HSPUs
200m Run
2 Deadlift + 1 Clean (155#/105#)
8 HSPUs
200m Run
2 Deadlift + 1 Clean (155#/105#)
10 HSPUs
200m Run
Happy Mother's Day
Sunday, May 14, 2017
Strength
Front squat
Conditioning
3 Rounds for time of:
500m Run
12 Thrusters (95#/65#)
21 Box jumps (24″/20″)
Saturday, May 13, 2017
27-21-15-9 reps for time of:
KB swing (70#/55#)
Toes to bar
Every 2 minutes perform 50 double unders
