Friday, July 26, 2019
3 RFT:
-21 WallBalls 20/14lbs 10′ MRX 20/10 9′
-15 S2O 95/65 RX+ 115/75 MRX 75/55
-9 Bar Dips RX+ Ring Dips MU into
-6 HSPU RX+ 6/4″ Deficit MRX 2/4″ Rise
-3 Over Bar Burpees
Friday, July 26, 2019 Read More »
3 RFT:
-21 WallBalls 20/14lbs 10′ MRX 20/10 9′
-15 S2O 95/65 RX+ 115/75 MRX 75/55
-9 Bar Dips RX+ Ring Dips MU into
-6 HSPU RX+ 6/4″ Deficit MRX 2/4″ Rise
-3 Over Bar Burpees
Friday, July 26, 2019 Read More »
“McGHEE”
30min AMRAP:
-5 Deadlifts 275/185lbs MRX 225/145
-13 Push-ups
-9 Box Jumps 24/20″ MRX 20/18″ Jump or 24/20 Step-Ups
Compare to November 29, 2014.
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.
Thursday, July 25, 2019 Read More »
12min Ascending AMRAP:
-1 Snatch 115/75 RX+ 155/105 MRX 95/65
-1 Muscle-Up (ring or bar) RX+ 1 Strict MU MRX 1 C2B Pull-up
-10 Doubles
-2 Snatch
-2 Muscle-Up (ring or bar) RX+ 2 Strict MU MRX 2 C2B Pull-up
-20 Doubles
-3 Snatch
-3 Muscle-Up (ring or bar) RX+ 3 Strict MU MRX 3 C2B Pull-up
-30 Doubles
** continue pattern = 4-4-40; 5-5-50….**
Wednesday, July 24, 2019 Read More »
6min AMRAP:
-400m Run, Row or 1km A-Bike
-20 Power Clean 95/65 MRX 75/55
-15 Hang Squat Clean 115/75 MRX 95/65
-10 Power Clean 135/95 MRX 115/75
-5 Hang Squat Clean 155/105 MRX 135/95
Rest 3min / Ensure Proper wt / Finish early Extra rest, annotate time
For Time:
-400m Run, Row or 1km A-Bike
-5 Power Clean 155/105 MRX 135/95
-10 Hang Squat Clean
-5 Power Clean
Tuesday, July 23, 2019 Read More »
18min AMRAP:
-45 HSPU MRX Hand Release Push-Ups
-45 Hang Power Snatch 95/65 RX+ 115/75 MRX 75/55
-45 Bar Facing Burpees
-45cal Row or A-Bike
-45 S2O
-45 Pull-Ups RX+ C2B
Monday, July 22, 2019 Read More »