5 rounds for time
30 double unders
10 knees to elbows
15 KB swings
20 KB goblet squats
100m run
Team of 3 flip tyre 100m:
Person 1- Tyre flips
Person 2- 200m sprint
Person 3- Rest
(rotation order: flip-run-rest)
Deadlifts 1-10-1-20-1-30
weights guide
1 rep @90% 1RM
10 reps @ 75% 1RM
20 reps @ 55% 1RM
30 reps @ 40% 1RM
1600m run for time
Then...
3 rounds of:
100m farmers carry 16/12kg)
2 minutes rest between rounds.
complete 5 rounds for time
12 deadlifts (70kg)
9 hang power clean (70kg)
6 push jerk (70kg)
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.
Quadzilla
for time complete
10-9-8-7-6-5-4-3-2-1 of:
Back squat (70% 1RM)
Dynamic Jumping Squat
Clean and Jerk 5-3-3-1-1
Then…
L-sit practice/progressions
Finisher: Max L-Sit to failure x 3
Accumulate 300 KB Swings (24/16kg) for time in pairs.
One team member can do KB swing, whilst other runs 400m (alternate after each run).
