21 Overhead Squats RX35/25
200m run RX+ 45/35
21 Thrusters
200m run
15 Overhead Squats
200m run
15 Thrusters
200m run
9 Overhead Squats
200m run
9 Thrusters
200m run
Hold/ Walk
Weekly Special
Handstand
Team of 2: 7 Min.
10 Cal Row/ KB Swing
32/ 24
One Row/ one Swing
Change every 10 Cal
Count Total Reps
5 Min. Rest
50 clean&jerk DB
RX 15/10 RX+ 22,5/15
Every Minute 5 Sit ups
Weekly Special
Handstand
Strict T2B
SidePlank 2x1Min.
21-15-9
Deadlift RX: 70/50 RX+: 90/70
Pushups
Boxjumps
Weekly Special
Handstand
Single Arm Overhead Squat DB/KB
Descending Reps/ Ascending Weight
Sit ups
25 – 20 – 15 – 10 – 5
Overhead Lunges/1Arm 15/10
10 – 15 – 20 – 25 – 30
Wall Walk
3 – 3 – 3 – 3 – 3
10 Frog Hoppers
10 Frog Hoppers
25 Push Ups
10 Frog Hoppers
25 Push Ups
50 Lunges
10 Frog Hoppers
25 Push Ups
50 Lunges
100 Sit Ups
10 Frog Hoppers
25 Push Ups
50 Lunges
100 Sit Ups
150 Kettlebell Swings
Rx: 24 / 16 kg
AMRAP 5
100m run
10 DB Burpee Deadlift
rest 2 min
AMRAP 5
10 DB Walking Lunges
10 DB Box Step Overs
rest 2 min
AMRAP 5
10 DB Snatches
10 Push Ups
Emom 7
1 High hang Snatch
(steigendes Gewicht)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
4x Amrap 4min, Rest 4 min
1.
15/10 Cal Row
7 Wall Balls
2.
200m Run
10 Burpees
3.
10 Front Squats @50/35
10 Pull Ups
4.
50 Double Unders
10 Push ups
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
5 Rounds not for Time
max strict Pull ups
10 Good Mornings
