5 Rounds
1 min Overhead KB Hold (10 secs = 1 pt) 1 min Four Cone Drill (10’ forward, sideways, backwards, sideways) 1 min Ring Dips 1 min Rest Recovery: 2 Rounds 400 Meter Run 25 Sit Ups I always find it interesting how the solar system lines up almost perpendicular to the Milky way Galaxy.
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U.S. Army Captain Derek A. Dobogai, 26, of Fond Du Lac, Wisconsin, assigned to the 2nd Battalion, 35th Infantry Regiment, 3rd Infantry Brigade Combat Team, 25th Infantry Division, based in Schofield Barracks, Hawaii, died on August 22, 2007, in Multaka, Iraq, of injuries suffered when his unit's helicopter crashed. He is survived by his parents, David and Lisa, and brothers, Daniel and David Jr. "Dobogai"
Seven rounds for time of: 8 Muscle Up 22 yard Farmer Walks, 50 / 35 pound dumbbells compare to 7/22/18 51:42W (Patty) 17:00M (Trainer) 28:09m (Steven Blood) Recovery: 2 Rounds 400 Meter Run 15 Shoulder Press Tabata 8 Rounds 20 seconds Land Mines Twist @ 25% Snatch single count 10 seconds Rest 20 seconds Hammer Swings 10 seconds Rest 20 seconds Assault Bike 10 seconds Rest Recovery 2-20 GHD Sit Ups Back Extensions Real fly fishing Games 11.7
Complete as many reps as possible in 30 minutes of: 20-calorie Row 30 Wall Balls, 20-lb. ball 20 Toes-to-Bar 30 Box Jumps, 24-inch box 20 Sumo Deadlift High Pull, 108-lb. kettlebell 30 Burpees 20 Jerk, 135 lb. Sled Drag 135 lb - 400ft Records uncontested Recovery: 21-15-9 Burpees Russian Twists Save this in your back pocket for pumpkin carving season 20 Minute AMRAP 50 ft Dumbbell Overhead Walking Lunge (every 10 ft = 1 pt) 20 Pushups 30 Situps Recovery: 2 Rounds 500 Meter Row 400 Meter Run Enjoy this little video on how to make the best ever egg bites. This is for my Nutritional Therapy final. Be sure to turn the sound on! Lacey Week 1
Day 1 Tall Snatch pvc or bar 3x3 Snatch Pull+ Hang Snatch(knee) + Snatch(1+1+1) 50%, 50%, 50%, 60%,60% (5 sets total) Snatch Push Press+ Overhead Squat(2+1) 40%x3 Segment Snatch Deadlift(pause at knee, high thigh) 90%x3x3 Day 2 Tall Cleanbar or light weight 3x3 Clean Pull+ Hang Clean+ Clean(1+1+1) 50%, 50%, 50%, 60%,60% (5 sets total) Push Press+ Power Jerk+ Jerk(3+2+1) 50% x3 Segment Clean Deadlift(pause at knee, high thigh) 90%x3x3 Snatch Ladder
start at 50% max Snatch go up 10# every minute until 75% from 75% on go up 5# every minute until you don’t get the given weight done in the given minute Recovery: 21-15-9 Floor Wipers Box Steps The most depressed countries in the world are . . . U.S. Army Sergeant Dale G. Brehm, 23, of Turlock, California, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, died on March 18, 2006, when he came under small arms fire from enemy forces during combat operations in Ar Ramadi, Iraq. He is survived by his wife Raini, father William, stepmother Linda, and mother Laura Williams. "Brehm" For time: 15 foot Rope Climb, 10 ascents 225 pound Back Squat, 20 reps 30 Handstand Pushup Row 40 calories 9:20m – Rx (Steve b.) 19:35w – rx (trainer) 12:02w – Rx (xfit copper city) Recovery: 1-10 Deadlift 10-1 Push Press 6/2
"Brehm" For time: 15 foot Rope Climb, 10 ascents 225 pound Back Squat, 20 reps 30 Handstand Pushup Row 40 calories 9:20m – Rx (Steve b.) 19:35w – rx (trainer) 12:02w – Rx (xfit copper city) 6/3 Snatch Ladder start at 50% max snatch go up 10# every minute until 75% from 75% on go up 5# every minute until you don’t get the given weight done in the given minute 6/4 20 Minute AMRAP 50 ft Dumbbell Overhead Walking Lunge (every 10 ft = 1 pt) 20 Pushups 30 Situps 6/5 Games 11.7 Complete as many reps as possible in 3 minutes of: 20-calorie Row 30 Wall Balls, 20-lb. ball 20 Toes-to-Bar 30 Box Jumps, 24-inch box 20 Sumo Deadlift High Pull, 108-lb. kettlebell 30 Burpees 20 Jerk, 135 lb. Sled Drag 135 lb - 400ft Records uncontested 6/6 Tabata 8 Rounds 20 seconds Land Mines Twist @ 25% Snatch single count 10 seconds Rest 20 seconds Hammer Swings 10 seconds Rest 20 seconds Assault Bike 10 seconds Rest 6/7 "Dobogai" Seven rounds for time of: 8 Muscle Up 22 yard Farmer Walks, 50 / 35 pound dumbbells compare to 7/22/18 51:42W (Patty) 17:00M (Trainer) 28:09m (Steven blood) 6/8 5 Rounds 1 min Overhead KB Hold (10 secs = 1 pt) 1 min Four Cone Drill (10’ forward, sideways, backwards, sideways) 1 min Ring Dips 1 min Rest |
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