Try to go heavy today around 85 to 90% of 1 Rep max
for time
31 Push press 95/65
31 Pull-ups
31 Snatches 95/65
31 sit-ups
31 T2B
31 Push-ups
31 Box Jumps 24/20
31 Back Squats 95/65
31 Unbroken DUs
31 Bent-over rows 95/65
31 Burpees
31 KB Swings 53/35
365m Row
work up to 85% of one rep hang clean max, then start your 8×1
for Time
Buy in 100 DUs
21 G2OH 95/65
3 Rope Climbs
15 G2OH 95/65
2 Rope Climbs
9 G2OH 95/65
1 Rope Climbs
cash out 100 DUs
RX+ 135/95
Legless Rope Climbs
7 Rounds of:
7 Handstand Push-ups
7 Thrusters, 135#
7 Knees-To-Elbows
7 Deadlifts, 245#
7 Burpees
7 Kettlebell Swings, 70#
7 Pull-ups
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009
To learn more about The Seven click here
DECK OF CARDS
Hearts – Cal Bike
Clubs – Battle Ropes
Spades – Pull-ups/Ring Rows
Diamonds – K2E
Jokers – 500m Row
For Time
10 Rounds
10 Air Squat
10 KB Push Press 35/18
90 sec rest b/w sets
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
Take about 15 minutes to practices
A) KB Snatches
and
B) Handstand walks
4 Rounds for Time (20min cap)
800m Run
12 Burpees
10 Pull-ups
15 Push-ups
20 Alt Single Arm Russian KB Swings 53/35
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
30 Cal Row
20 Front Squats RX 135/95 RX+ 155/105
100 DUs
20 Back Squats RX 155/105 RX+ 185/125
30 Cal Bike
1 Deadlift
2 Thrusters
3 Push Press
4 Power Clean
5 Burpees
6 KB Swings 53/35
7 Pull Ups
8 T2B
9 Box Jumps
10 DU
11 Power Snatch
12 OHS
RX 95/65
