“DT”
Five rounds for time of:
12 Deadlift 70/47.5kg
9 Hang power clean 70/47.5kg
6 Push jerk 70/47.5kg
*In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.
7.00am
50-40-30-20-10 reps for time of:
KB Swings 24/16kg
Run 200m
8.00am
For time:
25 Pull-ups
10 Clean & Jerk 60/40kg
20 Pull-ups
8 Clean and Jerks 70/47.5kg
15 Pull-ups
6 Clean & Jerk 80/55kg
10 Pull-ups
4 Clean & Jerk 90/62.5kg
5 Pull-ups
2 Clean & Jerk 100/70kg
A. Overhead Squat 5-5-5-5-5
B. Three rounds for time of:
30 Overhead Lunges 20/15kg
15 Toes to Bar
Five + rounds:
8-12 Seated Shoulder Press
8-12 Bent Over Row
20 Sit-ups
*Maintain the same weight throughout the rounds.
*Rest as necessary between exercises.
21-15-9 reps for time of:
Shoulder to Overhead 40/30kg
Double-unders (triple reps)
Rest 1 min.
15-9 reps for time of:
Shoulder to Overhead 55/37.5kg
Double-unders (triple reps)
Rest 1 min.
9 reps for time of:
Shoulder to Overhead 70/45kg
Double-unders (triple reps)
*Start and finish the workout with a max effort set of pull-ups. Deduct your pull-up result from 50/35 and pay the difference in burpees before continuing/finishing the workout.
7.00am
“Helen”
Three rounds for time of:
Run 400m
21 KB Swings 24/16kg
12 Pull-ups
8.00am
“Nasty Girls V2” (modified)
Three rounds for time of:
50 Pistols
7 Bar Muscle-ups
10 Hang Power Cleans 80/52.5kg
A. Front Squat 5-5-5-5-5
B. For time:
100 Overhead Squats 40/30kg
*3 Burpees (over the bar) at the start of each minute.
