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Monday 180514

Odd: Pause Push Jerk 3xEven: Pull-up Progression 3xWork every 90s-10 RoundsPerson 1: Run 200mPerson 2: Tally up Burpees10 minute AMRAP thenPerson 1: Run 200mPerson 2: Tally up calories on rower10 minute AMRAP

Friday 180511

“Zembiec” Back Squat 185#/125# 11xStrict Burpee Pull-up 7xRun 400m5 RoundsU.S. Marine Corps Major Douglas A. Zembiec, 34, of Albuquerque, New Mexico, assigned to Headquarters Battalion, Marine Corps National Capital Region, Henderson Hall, based in Arlington, Virginia, was killed during a firefight … Read More

Thursday 180510

Snatch/Power Snatch/Snatch Balance then Sprint 50mWork every 2 minutes- 10 RoundsDeadlift 185#/125# 5xBox Jump 30″/24″ 7×7 minute AMRAP

Wednesday 180509

Odd: Z PressEven: Skin the Cat or Tally up 30s of Protraction and RetractionWork every 90s-10 RoundsShoulder to Overhead 115#/75#Toes to Bar Burpees Work 25s/Rest 40s5 Rounds

Monday 180507

Odd: Split Jerk Left/Right and PushEven: Chin-up HoldWork every 90s-10 Rounds“Hanging Elizabeth”Hang Power Clean 135#/95#Ring Dips 21-15-9x

Friday 180504

“Jenny”Overhead Squats 45#/35# 20xBack Squat 45#/35# 20xRun 400m20 minutes AMRAPU.S. Army Capt. Jennifer M. Moreno, of San Diego, California, died Oct. 6, 2013, in Zhari District, Afghanistan, when enemy forces attacked her unit with an improvised explosive device. The 25-year-old … Read More

Wednesday 180502

TabataDouble UndersBox JumpsBurpees Russian Kettlebell SwingsRest 1 minute between then establish a 1RM of an Overhead Squat in 15 minutes

Tuesday 180501

Odd: Shoulder Press 5xEven: Weighted Pull-up 5xWork every 90s-10 RoundsOdd: Shuttle Sprint 50m/50mEven: Row for calories 20 minute EMOM