Complete the following for time:
Five rounds of:
15 Deadlift, 225 pounds
15 Box jumps, 24/20
15 Pull ups
9-13-11
Complete the following for time:
21-18-15-12-9-6-3
Thruster, 75/55
Sumo Deadlift High Pull, 75/55
9-12-11
For Technique/Load:
On the minute every minute for 12 minutes:
2 reps of Push Press
Rest 5 to 10 mins:
Tabata
Push ups / L Sits
9-9-11
Complete the following for time
“Helton”
Three rounds of:
Run 800 meters
30 reps, Squat Cleans, 95/65
30 Burpees
U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, Ga., assigned to the 6th Security Forces Squadron at MacDill Air Force Base in Tampa, Fla., was killed September 8th, 2009, while on a mission near Baghdad, Iraq, when an improvised explosive device detonated near his vehicle. Helton is survived by his mother, Jiffy Helton.
9-7-11
Complete the following for time:
10-1, 9-2, 8-3, 7-4, 6-5, 5-6, 4-7, 3-8, 2-9, 1-10
Handstand push ups
Pull ups
8-2-11
Complete 3 rounds for time of:
Run 400m
10 Deadlifts, 155/95
20 Kettlebell swings, 53/35
30 Sit ups
I hope that the Department of Labor and Child Services doesn’t monitor my website. 🙂
9-1-11
Complete 5 rounds of the following:
20 reps Bench press
20 reps Pull ups
* Not for time
* Bench Press – perform bench press using body weight. If body weight is too heavy, perform at 50% of 1 rep max. Ideally, the weight should be so much that you should be able to perform 20 consecutive reps on your first round.
* Pull ups – Perform as strict as possible. Kipping and butterfly after you can no longer perform strict. Scaled versions include: band-assisted, jumping and ring rows.
