Complete as many rounds as possible in 20 minutes of:
3 - Hang power cleans @ 185#
6 - strict ring dips
9 - box jumps
27 - Double-unders
I was told that nobody did the Wednesday workout, so we are recycling it for Thursday.
Complete as many rounds as possible in 20 minutes of: 3 - Hang power cleans @ 185# 6 - strict ring dips 9 - box jumps 27 - Double-unders
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20140716-WedBCSO Complete as many rounds as possible in 20 minutes of: 3 - Hang power cleans @ 185# 6 - strict ring dips 9 - box jumps, 30-inch 27 - Double-unders 20140715-TueBCSO
3 rounds for time: Run 400 meters 1.5-pood kettlebell swings, 21 reps 12 pull-ups Monday Funday
Complete as many rounds as possible in 15 minutes of: 55-lb. kettlebell squat snatches, 5 reps, left arm 55-lb. kettlebell squat snatches, 5 reps, right arm 50 double-unders *This was Friday's workout, but nobody showed up so we are using it today. Thursday Thirties
For Time: 30 Calorie Row 30 Deadlifts (225/135) 30 Calorie Row 30 Hang Cleans (185/115) 30 Calorie Row 30 Shoulder to Overhead (135/95) 30 Calorie Row 15 Minute AMRAP of:
10 - Goblet Squats 10 - Push-ups 10 - Kettlebell Swings (Strongman style) 10 - Ring Rows "The Nifty Fifties"
For time: 50 pull-ups 50 push-ups 50 Ab Mat sit-ups 50 back extensions (Supermans) 50 wall-ball shots, 20-lb. ball for guys, 14-lb ball for gals 50 box jumps, 24-inch for guys, 20-inch for gals *Due to lack of jump boxes, start at different movements within the workout. Cycle through the movements in order from where you start. (Example: if you start at sit-ups, you will finish with push-ups.) Hero Monday - Bell3 rounds for time of:
21 Dead-lifts at 185# 15 Pull-ups 9 Front-squats at 185# * Air Force Senior Airman Bryan R. Bell, 23, of Erie, Pennsylvania, assigned to 2nd Civil Engineer Squadron at Barksdale Air Force Base, died January 5, 2012 at Camp Bastion in Afghanistan, of injuries suffered when his vehicle struck an improvised explosive device. He is survived by his wife Alaina Bell; parents Richard Bell and Brenda Hart; sister SrA Candice Bell; stepfather David Aldrich; stepmother Kim Bell For Time:
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