3/25

Overhead Squat
3-3-3-3-3

1000m Row
Rest 2 Minutes
5 Rounds:
5 Weighted Pull-ups (50/35)
7 Box Jumps (30/27) * Ladies, use a 24in box w/ a 25# plate

OHS
85-95-105-115(PR)

Metcon: 14:49 w/20# weighted pullups
Think I only did 4 rounds…. whoops.

“Roy”

“Roy”
5 Rounds
15 Deadlifts (225/155)
20 Box Jumps (24/20)
25 Pull-ups

27:07rx

“McGhee”

Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, GA. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA.

He is survived by his father Steven McGhee of Myrtle Beach SC, his mother Sherrie Battle McGhee, and his brother Zachary.

“McGhee”
AMRAP 30 Minutes
5 Deadlift (275/185)
13 Push-ups
9 Box Jumps (24/20)

10+1RX

12 Days of Christmas

1 Squat Clean (185/125)
2 Handstand Push Up
3 Pull Up
4 KB Snatch (53/35)
5 Box Jump (30/26)
6 Sit Up
7 Deadlift (185/125)
8 Push Up
9 Squat
10 KB Swing (1.5/1)
11 Burpee
12 Toes to Bar

32:02RX

Holy sh*tballs. That sucked.

“Tabata Fight Gone Bad”

“Tabata Fight Gone Bad”
8 Rounds of 20 Seconds of Work Followed by 10 Seconds of Rest of:
10ft Wallball (20/14)
Sumo Deadlift High Pull (75/55)
Box Jump (20/20)
Push-press (75/55)
Row (Cal)
Complete all 8 rounds of each exercise before moving on to the next.

260-300ish RX
Kinda lost count.

10/4

Power Clean
2-2-2-2-2-2-2

AMRAP 5 Minutes
8 Pull-ups
10 Push-Press (95/65)
12 Box Jumps (24/20)

PC
115-115-125-135-145-150(PR)

Metcon: 3rx

9/30

3 Rounds:
10 Overhead Squats (135/95)
10 Pull-ups
10 Box Jumps (30/27)

Scaled to 85 for 1st round, 75 for 2nd round and then 65 for 3rd. Total botch.
Time: 9:37


Fail.