Saturday, May 27, 2017

Friday, May 26, 2017

Your choice!

Perform as many reps as possible of
1 min pull-ups
1 min ring dips
1 min pull-ups 
1 min ring dips
1 min pull-ups 

(NOTE - You may start on ring dips if you would prefer. If you choose to start with ring dips, then alternate RD/PU/RD/PU/RD.)

Then

1/2 TABATA toes to bar
1/2 TABATA burpees
1/2 TABATA box jumps, 24/20
1/2 TABATA double unders


Post reps to comments. Compare to 4/15/14.

Thursday, May 25, 2017

"Jack"

Complete as many rounds as possible in 20 minutes of:
115 pound Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box

Post rounds completed to comments. Compare to 4/10/145/26/15. 5/16/16, and 4/6/17

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

Wednesday, May 24, 2017

Box Jumps, HSPU, Situps

In front of a clock set for 12 minutes perform as many reps as possible 
1 minute box jumps 24/20
1 minute HSPU
2 minutes box jumps, 24/20
2 minutes HSPU
3 minutes box jumps, 24/20
3 minutes HSPU
Cash out: 3 minutes max reps sit-ups 
Post reps for each set to comments. Compare to 4/18/14 and 8/12/15

Tuesday, May 23, 2017

Back Squat x 3

15 min to establish 3-rep max Back Squat

 - then -

3 rounds for total average watts
1 min Row for average watts
2 min Rest

Score is total "average watts" from all three rows. 
(avg watts Row1 + avg watts Row2 + avg watts Row3 = score)

Compare to 4/11/146/24/148/11/14, and 4/7/17.

Monday, May 22, 2017

The Chief

Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Lindsey Smith 7 rounds + 1 Clean, 6 rounds + 3 Cleans , 6 rounds + 1 Clean, 6 rounds, 6 rounds + 1 Clean (95lbs). Post rounds completed for each of the 5 cycles.

Compare to 9/11/101205022/11/134/21/142/25/15, and 2/15/17.


Sunday, May 21, 2017