Jul
7

"“Goin’ the distance!”"

METCON
4 Rounds:  (20 min cap)
Row 15/20 calories
12 DB/KB Thrusters (35#/53#)
15 MB Cleans
12 H-R Push Ups
20 Plyo Lunges
Time
Jul
6

"“Power surge!”"

METCON
3 x 6:00 ON / 90 sec OFF
6 Bear Complex (75#/115#)
30 Sit Ups
8/12 Strict Pull Ups
AMRAP
Jul
5

"“Toe the line!”"

 

METCON
3 x 6:00 ON / 90 sec OFF
1/2 Rope Climbs
15 Box Jumps
12 Front Squats
9 each side KB Snatch (35#/53#)

Restart where you left off.

AMRAP
Jul
4

"Happy 4th of July!"

METCON
“The Don”66 Deadlifts (178#/110#)
66 Box Jumps (20″/24″)
66 KB Swings (5#/53#)
66 Knees-2-Elbows
66 Sit Ups
66 Pull Ups
66 Thrusters (33#/55#)
66 Wall Ball (14#/20#)
66 Burpees
66 Double Unders

U.S. Marine Corporal Donald M. Marler, 22, of St. Louis, Missouri, assigned to the 3rd Battalion, 1st Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, died on June 6, 2010 while supporting combat operations in Helmand province, Afghanistan. He is survived by his mother Susan, his father David Sr., his sister Jennifer Pupillo, and his brothers David Jr. and Jacob.

Time
Jul
3

"“Dead ahead!”"

METCON
3 Rounds:  (20 min cap)
1 Pass Monkey Bars
5 Shoulders-2-OH (95#/135#)
10 Power Cleans (95#/135#)
15 Swings (53#/70#)
15/20 Cal Row
50’ Bear Crawl
Time

1 215 216 217 218 219 222

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