4 Rounds for time of:
200m Row
12 Burpee Pull-ups
5 Wall Climbs
In solidarity with the guys trying out for the BCSO SWAT team on Tuesday, today's workout will be the same one they will be doing during the tryout. Are you SWAT ready?
"SWAT Selection PT Test"
4 Rounds for time of: 200m Row 12 Burpee Pull-ups 5 Wall Climbs In solidarity with the guys trying out for the BCSO SWAT team on Tuesday, today's workout will be the same one they will be doing during the tryout. Are you SWAT ready?
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Performance:
20 Minute AMRAP 10 Ring Rows 10 Ring Dips 20 Sit-ups Fitness: 15 Minute AMRAP 5 Ring Rows 5 Ring Dips 10 Sit-ups 20150612-FriBCSO
"Hero Friday: Hall" 5 rounds for time of: 3 - Cleans 225/155 200-meter sprint 20 - kettlebell snatches, 55/35, 10 each arm Rest 2 minutes Citation: U.S. Air Force Capt. Ryan P. Hall, of Colorado Springs, Colorado, died Feb. 18, 2012, near Camp Lemonnier, Djibouti, Africa, when his single-engine U-28 aircraft crashed. There were four total fatalities. The 30-year-old was assigned to the 319th Special Operations Squadron, Hurlburt Field, Florida. Hall is survived by his parents, Dennis and Kliffa; girlfriend, Marianne Vicente; brother and sister-in-law, Brandon and Karin; brother, Damon; grandmothers, Jean Hall and Nayda Nunn; and nieces and nephews, Erika, Natalie, Izabelleh, Evan and Noah. Performance
Weighted pistols (6-6-6-6-6) 3 per leg -then- Metcon (6 rounds for time) 6 SDLHP (115/75lbs) 6 front squat Fitness Goblet Squats (6-6-6-6-6) -then- Metcon (6 rounds for time) 6 KB SDLHP 6 KB Front Squat Performance:
100 Double-Unders (300 Singles) 100 Toes-to-Bar 100 Push-ups 100 Squats 100 KB Swings (Russian style)55/35 Fitness: 60 Double-Unders (180 Singles) 60 T2B, K2E, or Situps 60 Push-ups 60 Squats 60 KB Swings (Russian style) 35/15 Performance
Four rounds for time of: Run 400 meters 50 Squats Fitness Three rounds for time of: 400m run 30 air squats Performance & Fitness:
For Time: 20 Shoulder to overhead (185/135lbs) 40 Burpees * Partition as needed, any order. ** Scale weight as needed *** Shoulder to overhead means you can strict press, push press, or push jerk. "Kettlebell Hell" (Entire workout completed with same KB)
(Level 1: 70#/53# | Level 2: 55#/35# | Level 3: 35#/15#) Performance and Fitness use same repscheme; just adjust weight. 10 Russian Kettlebell Swings 10 Goblet Squats 10 Sumo Deadlift High Pulls Performance
Metcon (5 Rounds for reps) Odd Minute 5 Pullups + 5 burpees Even Minute 8 Pistols + 8 Wall Ball 10min Fitness Metcon (5 Rounds for reps) Odd Minute 5 Jumping Pullups + 4 burpees Even Minute 8 Lunges + 6 Wall Ball 10min *For both Performance and Fitness, on minutes 1, 3, 5, 7, 9, do the "Odd Minute" movements. On minutes 2, 4, 6, 8, 10, do the "Even Minute" movements.* Performance:
For time: 50 squats 50 sit-ups 50 push-ups 50 pull-ups 50 push-ups 50 sit-ups 50 squats Fitness: For time: 30 squats 30 sit-ups 30 push-ups 30 pull-ups 30 push-ups 30 sit-ups 30 squats |
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