Warm Up:16 Bird Dogs 400m Run 16 Bird Dogs 21 - 15 - 9 Assault Bike calories Single-Unders x10 GHD Sit-up Recovery 3 Rounds 15 Wallballs 15 Wallball Sit Ups
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Barbell For Boobs Challenge #4
3 Rounds 10 Bar Muscle Ups 13 Thrusters 135# / 95# 20 Box Jump Overs 24" / 20"a U.S. Army Specialist Nicholas P. Steinbacher, 22, of La Crescenta, California, assigned to the 2nd Battalion, 5th Cavalry Regiment, 1st Brigade, 1st Cavalry Division, based in Fort Hood, Texas, died on December 10, 2006 of injuries suffered when insurgents attacked his Humvee with an improvised explosive device in Baghdad, Iraq. He is survived by his parents Paul and Carolyn, and brothers Dan and Kirk.
10/25 "Nick" 12 rounds for time of: 45 pound Dumbbell Hang Squat Clean, 10 reps 6 Handstand Pushup on dumbbells Recovery 3 Rounds 400 Meter Run 10 Pullups 10 Push Press 10 Sit Ups Warm Up:
3 Rounds 10 Band Abducted External Rotation 10 Assault Bike 5 Rounds Row 300m 10 Turkish Get-up @ 55% max 20 Burpee Box Jump Recovery 2 Rounds 30 Calorie Row 30 GHD Sit Ups Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. Daniel is survived by wife Jenni and daughter Jojiye.
"Danny" Complete as many rounds in 20 minutes as you can of: 24 inch Box Jumps, 30 reps 115 pound Push Press, 20 reps 30 Pullups Recovery Row 500 Meters then: 2 Rounds 25 Air Squats 25 Kettlebell Swings Warm Up:
21-15-9 Band Face Pulls PVC Pass-throughs 5 Rounds 10 Rope Pull 8 Skin the cat Recovery 4 Rounds 10 Burpees 16 Kettlebell Cleans (8 each side) 10/22
5 Rounds 10 Rope Pull 8 Skin the cat 10/23 "Danny" Complete as many rounds in 20 minutes as you can of: 24 inch Box Jumps, 30 reps 115 pound Push Press, 20 reps 30 Pullups 10/24 5 Rounds Row 300m 10 Turkish Get-up @ 55% max 20 Burpee Box Jump 10/25 "Nick" 12 rounds for time of: 45 pound Dumbbell Hang Clean, 10 reps 6 Handstand Pushup on dumbbells 10/26 21 - 15 - 9 Assault Bike calories Single-Unders x10 GHD Sit-up 10/27 Alpine wood chopper kb Snatch right hand / Left hand - odd rounds left hand / right hand - even rounds 10/28 "Nancy" Five rounds for time of: 400 meter Run 95 pound Overhead Squat, 15 reps Warm Up:
2 Rounds 15 Air Squats 15 Clean High Pull Just One Move: 30 Squat Cleans @ 65% Recovery 2 Rounds 20 Box Jumps 20 Kettlebell Swings 20 Wallballs 20 Burpees Veteran LAPD officer and United States Marine Corps Reservist Sergeant Major Robert J Cottle, 45, was killed by an improvised explosive device while on patrol in Southern Afghanistan on Wednesday, March 24, 2010. RJ joined the Marines at age 18, and the LAPD in 1990. His various LAPD assignments included Hollywood Vice, Southeast Area, LAPD Dive Team and, most recently, SWAT. He is survived by his wife Emily and 9 month old daughter Kaila. The LAPD established a trust fund for them.
"RJ" Five rounds for time of: Run 800 meters 15 ft Rope Climb, 5 ascents 50 Pushups Recovery 2 Rounds 30 Air Squats 20 Push Ups 10 Deadlifts Warm Up
2 Rounds 30 Single-Unders 10 Kettlebell Bottoms up press (each) 5 Rounds 20 Snatch @ 55% 30 Ski Jumpers 20 Ring Rows Recovery Run 800 Meters 3x1:00 Plank Hold Run 800 Meters |
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May 2024
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