Athlete will warmup then do 3 sets of 5 reps at the same weight unbroken. No dropping mid set. Athletes may rest as need between sets.
Athletes can mix between DLs and metcon if desired.
4 Rounds
Max effort unbroken Bench press(BW/.65BW)
Max effort unbroken strict pullups
Rest as needed between sets
BW=Body Weight
Score is total reps of pullups and bench press.
EMOM x 10
Every minute athlete will execute 2 split jerks. Athletes can use racks. Weight can be changed at anytime.
Score is total lifted.
EMOMX10
100m run
M.E. Alt. DB Snatches(50/35)
Masters(35/25)
Score is total snatches
For Time:
1-Mile Run
2k Row
1-Mile Run
In honor of Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 preparing for deployment to Afghanistan.
To learn more about Jerry click here
25min AMRAP
5 Cal row
5 Butterfly Situps
5 KB Swings(1.5/1p)
5 D/U
Each round add 5 Reps
For Time:
75 Power Snatches, 75# / 55#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
5min AMRAP
20 Jumping Squats to MB
10 Mason Twists(20/14)
Rest 3 min
5min AMRAP
20sec hollow hold
10 C2D Pushups
Rest 3 min
5Min AMRAP
20 Walking Lunges
10 Grasshoppers(L&R=2reps)
Each Hollow hold is 1 rep
400m run
40 Thrusters(75/55)
300m run
30 Thrusters
200m run
20 Thrusters
100m run
10 Thrusters
RX+(95/65)Masters(65/45)
4 rounds
1min max effort row for cals
1min SB carries white line to white line(100/70)
200m run
1min rest
Score will be Cals + number of SB carries
5 Rounds
3 min AMRAP
3 Power Cleans (135/95)
6 Push-ups
9 Air Squats
1 minute Rest
Athletes will build to heavy set of 3 reps of lift. The lifts must be unbroken. Athlete will record only heaviest set completed.
4 Rounds
12 S2OH(95/65)
35 Situps
50 D/U
RX+135/95 /Unbroken D/U
Masters(75/55)