Monday September 25, 2017

Back Squat

5 @ 7 (3 left in the tank)

5 @ 8 (2 left in the tank)

5 @ 9 (1 left in the tank)

5 @ 9 (Decreasing Load 2.5% – 5%)

5 @ 9 (Decreasing Load 2.5% – 5%)

then,

For time:

1-3-5-7-9

Hang Power Snatch 95/65lbs

Pull Ups

DUs x 10 (eg 10-30 … 70-90)

Tuesday September 26, 2017

For time:

60 WBs 20/14lbs

50 TTB

400m Run (500m Row)

30 BB Thrusters 135/95lbs

200m Run (250m Row)

10 Pistols (per leg)

Wednesday September 27, 2017

Push Jerk

3-3-2-2-2-1-1-1-1

then,

For time:

100 Russian KBS 70/53lbs

*every time you put the bell down perform 2 burpees

– Rest 1min –

800m KB Carry

*KB must be held at chest or higher.

Thursday September 28, 2017

Buy-in: Accumulate 2min in the Hollow Body position

then,

20min AMRAP

30/20 cal Row

30 alt KB Snatch 53/35lbs

400m Run

20 Burpee box jump over 24/20″

Friday September 29, 2017

Bench Press

7-7-7-7-7

then,

5 Rounds for time:

200m Run

15 TTB

10 Alt Front Foot elevated DB/KB Reverse Lunges 50/35lbs

*Men and women will elevate front foot on 45lb plate.

Saturday September 30, 2017

“Nate”

20min AMRAP

2 MUs

4 HSPUs

8 KBS 70/53lbs

 

In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4, 2008 during combat operations in Iraq.

Nate is survived by his wife, Mindi, and his son Parker.

Sunday October 1, 2017

Teams of 2

For max reps:

7min AMRAP

7 Dead Lifts 165/115lbs

7 Box jumps 24/20″

– Rest 1min –

7min AMRAP

7 Pull Ups

7 V-Ups

– Rest 1min –

7min AMRAP burpees (one partner working at a time)

 

*Teams may divide the work however they like.