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Alpine 6 Rounds 45 seconds Kettlebell Swing @ 33% snatch 45 seconds Assault Bike calories 3 minute rest Recovery: 2 Rounds 500 Meter Row 15 Knees To Elbow Tabata
8 Rounds 20 seconds Double KB Squat Clean @ 20% each 10 seconds Rest 20 seconds Wall Balls 10 seconds Rest 20 seconds Wood Chopper w/ same KB 10 seconds Rest Recovery: 21-15-9 Floor Wipers Box Steps A different family tree U.S. Army Staff Sergeant Chris Falkel, 22, of Highlands Ranch, Colorado, assigned to the 1st Battalion, 3rd Special Forces Group, based in Fort Bragg, North Carolina, was killed on August 8, 2005 by enemy small-arms fire in Deh Afghan, Afghanistan. He is survived by his parents, Jeff and Dianne Falkel. "Falkel" Complete as many rounds as possible in 25 minutes of: 8 Handstand Pushup 8 Box Jumps, 30 / 24 inch box 15 foot Rope Climb, 1 ascent 16M Steve 14W Anonymous Recovery: 10-1 Deadlifts 1-10 Push Press Find Your 1 Rep Max Weighted Pull up then Find your max Air Squats in 2 min compare to 11/27/18 Recovery: 3 Rounds 10 Burpees 10 Box Jumps Best balloon ever Day 1
Tall Snatchpvc or bar 3x3 Snatch Pull+ Hang Snatch(knee) + Snatch(1+1+1) 60%, 65%, 70%, 70%, 75% (5 sets total) Snatch Push Press+ Overhead Squat(2+1) 50%, 55%, 55% Segment Snatch Deadlift(pause at knee, high thigh) 105%x3x3 Day 2 Tall Cleanbar or light weight 3x3 Clean Pull+ Hang Clean+ Clean(1+1+1) 60%, 65%, 70%, 70%, 75% (5 sets total) Push Press+ Power Jerk+ Jerk(3+2+1) 50%, 55%, 55% (of push press) Segment Clean Deadlift(pause at knee, high thigh) 105%x3x3 5,4,3,2,1 Wave Back Squat @ 55% Ladder Icky Shuffle forward & backward = 1 Waiter Walks 50ft right hand, 50 ft left hand @ 25% C&J Recovery: 2 Rounds 15 Goblet Squats 25 Kettle Bell Swings 6/9
5,4,3,2,1 Wave Back Squat @ 55% Ladder Icky Shuffle forward & backward = 1 Waiter Walks 50ft right hand, 50 ft left hand @ 25% C&J 6/10 10 Rounds 30 seconds Double Unders 30 seconds rest Records uncontested 6/11 Find Your 1 Rep Max Weighted Pull up then Find your max Air Squats in 2 min compare to 11/27/18 6/12 "Falkel" Complete as many rounds as possible in 25 minutes of: 8 Handstand Pushup 8 Box Jumps, 30 / 24 inch box 15 foot Rope Climb, 1 ascent 16M Steve 14W Anonymous 6/13 Tabata 8 Rounds 20 seconds Double KB Squat Clean @ 20% each 10 seconds Rest 20 seconds Wall Balls 10 seconds Rest 20 seconds Wood Chopper w/ same KB 10 seconds Rest 6/14 Alpine 6 Rounds 45 seconds Kettlebell Swing @ 33% snatch 45 seconds Assault Bike calories 3 minute rest 6/15 Open 13.1 As many reps as possible in 17 mins of: 40 Burpees 30 Snatches, 75/45 lbs 30 Burpees 30 Snatches, 135/75 lbs 20 Burpees 30 Snatches, 165/100 lbs 10 Burpees max reps in time remaining, Snatch, 210/120 lbs Records uncontested |
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April 2024
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