10 reps @ 45%
8 reps @ 55%
6 reps @ 65%
4 reps @ 75%
2reps @ 85%
For time (21 min cap)
3 rounds
12 hang cleans 135/95
31 Air Squats
19 Burpees
85 DUs
With time remaining in the 21 min cap
Max clean and Jerk
Abs
3 rounds
20 Russian twist KB/Slam ball
20 heel touches
20 leg raises
20 sit-ups
3 Round
10 KB Swings 53/35
2 Rope Climbs
20 Overhead KB Lunges 53/35
2 Rope Climbs
30 KB Goblet Squats 53/35
All 5 set the same weight
4 Min Emom
10 Wall Balls, 20/14
10 Pull-Ups
[1-Minute Rest]
4 Min Emom
8 T2B
8 Push Press 155/105
[1-Minute Rest]
4 Min EMOM
4 Snatches, 155/105
4 Alt. Pistols
[1-Minute Rest ]
4 Min EMOM
2 Thrusters 155/105
2 Ring/Bar MUs
Keep track of your reps for each Emom. Then add all together at the end. If you don’t complete all the rep during the Emom keep track of reps you did complete.
All 5 sets at the same weight heavy as possible
21-15-9
Deadlift 225/155
Ring Dips
Rest 90sec
21-15-9
Front Squats 135/95
Push Press 135/95
21-15-9
Power Clean (115#/75#)
Push Press
*REST *
3 Rounds
50 Wallball Shots (20#/14#)
25 Pistols (alternating)
*REST*
Cash Out:
300 DU & 3 minute Plank (Any rep scheme you choose!)
Seven rounds:
1.5 pood/ 1 pood Kettlebell swing, 15 reps
95/65 pound Power clean, 15 reps
15 Box jumps, 24″/20″ box
Post total time.
In honor of U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, was killed on February 13, 2010
To learn more about Wittman click here
3 Rounds:
4-Minute Clock
500M Row
Max Rounds:
3 Handstand Push-Ups
6 Box Jumps, 24″/20″
(90 sec rest)
All 4 sets @ same weight
For Time:
75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
With time remaining work on them skills
12 Min EMOM
min 1 – 6 Front Squats @ 65%
min 2 – 4 Front Squats @ 70%
min 3 – 2 Front Squat @ 75% + 5#
min 4 – REST
record your set of 2 @ 75% + 5#
18 min AMRAP
9 cal Bike RX+ 12 cal Bike
6 Burpee over bar
3 Squat Cleans 155/105 RX+ 225/155
