20180720

Metcon

DT (Time)

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

20170718

Weightlifting

Shoulder Press (7×2 ascending)

Metcon

Metcon (AMRAP – Reps)

10 Rounds for Reps

Min 1: 15 Sec max cal assault bike, then max effort burpees. Add total number of calories and burpees.

20150507

Warm-up

Run 800m

2x

10 pushups with 5 sec descent

40 4-count flutter kicks

10 front squats with barbell

5 push press with barbell

Weightlifting

Clean and Jerk (2x: 75%x3 +1 jerk; 85%x2 + 1)

Metcon

Metcon (Time)

For time:

21-15-9-6-3

Box Jumps (30/24)

HRPU

20140502

Weightlifting

Clean and Jerk (10 min to work up to heavy c and j)

Metcon

Metcon (Time)

For time:

50 airsquats

25 S2OH (95/65)

600m run

40 airsquats

20 S2OH

600m run

30 airsquats

15 S2OH

600m run

20 airsquats

10 S2OH

600m run

10 airsquats

5 S2OH