11-20-14

STRENGTH
10 min EMOM
1 Power Snatch
1 Push Press
1 Overhead Suat
– Work to a Heavy Single complex in the final set

CONDITIONING
50 Sit-up to start and finish
10-8-6-4-2
Snatch (115#/80#)
Pull-up
50 Sit-up to start and finish

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11-19-14

rowing rulesMidline Work
(2x)
1 min Hollow rock
30 sec rest
1 min Plank (45#/25#)
30 sec rest
1 min waiter walk (53#/35#)
30 seconds each arm

CONDITIONING
15 min AMRAP
200 row
7 T2B
10 Walking Lunge (53#/35# KB)

11-18-14

STRENGTH – Thrusters
5 thrusters every minute.
From 0:00-5:00 (75/50)
From 5:00-10:00 (95/65)
From 10:00-15:00 (115/80)

CONDITIONING
Accumulate 2 min Handstand
Then 10 min AMRAP
1 Kettlebell Swing (53/35)
1 Push-up
2 KBS
2 PU
3 KBS
3 PU and continue until you have done 10 min of work.

Score is last completed set plus any additional reps (ex: 10 PU + 5 KBS)

11-17-14

jack4 rounds – 3 min work, 1 min rest
In rounds 1 & 3
10 Deadlift (135#/95#)
20 Double Under – No singles attempts count

In rounds 2 & 4
6 Hang Clean (135#/95#)
4 Burpee Broad Jump (6′ or the length of the mat / 4′ or the width of the mat)
On the jump you can toe the line and the goal is to clear the opposite line

Score rounds 1 and 3 together and rounds 2 and 4 together so that you have 2 scores.

11-14-14 “Rahoi”

Rahoi
Hero_GregoryRahoi_th.jpgComplete as many rounds as possible in 12 minutes of:
12 Box Jump (24″/20″)
6 Thruster (95#/65#)
6 Bar-facing burpees

U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, assigned to the Hostage Rescue Team, based in Quantico, Virginia, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, Virginia. He is survived by his parents, Natalie and Richard, sister Teri, and fiance Paula Paulk.

Compare your previous score HERE.

Nov 2014 Rahoi