Sunday, July 7, 2013
Strength
Deadlift
Conditioning
4 Rounds of:
10 Deadlift (155#/110#)
10 Shoulder to overhead (155#/110#)
Rest 1 minute in between rounds
Saturday, July 6, 2013
For time:
100 Double unders
15 Chest to bar pull ups
30 Sit ups
Run 800m
30 Sit ups
15 Chest to bar pull ups
100 Double unders
Thursday, July 4, 2013
U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, Texas, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device. He is survived by his father Donald, mother Susan, brother Gary, and sister Katie.
“Morrison”
50-40-30-20-10 reps of:
Wall ball (20#/14#)
Box jump (24’/20″)
KB swings (55#/35#)
Wednesday, July 3, 2013
Strength
Push press
Conditioning
2 Deadlift (225#/155#)
10 Ring dips
Run 200m
4 Deadlift (225#/155#)
8 Ring dips
Run 200m
6 Deadlift (225#/155#)
6 Ring dips
Run 200m
8 Deadlift (225#/155#)
4 Ring dips
Run 200m
10 Deadlift (225#/155#)
2 Ring dips
Run 200m
Tuesday, July 2, 2013
Strength
Back squat
Conditioning
AMRAP in 15 minutes of:
3 Front squat (185#/130#)
1 Rope climb
10 Push ups
Saturday, June 29, 2013
“Helen”
3 Rounds for time of:
400m Run
21 KB swings (55#/35#)
12 Pull ups
♦ compare to 03/09/13 ♦
