Know Yourself
Laissez les bons temps rouler!
As many rounds as possible in 15 mins of:
5 Dips
50 Jump Rope (Singles) Post total rounds.
Push Press 3-3-3
All political races should be decided this way!
5 Rounds of:
3 Front Squats (85-90% of 3 rep max)
10 Pull-ups
10 Tire Sledgehammers
3-3-3 Back Squats
5×5 Shoulder Press
3 rounds of:
20 seconds Handstand Pushups
20 second Handstand hold
30 seconds Air Squats
30 seconds Phantom Wall Sit
40 seconds Ring Push-ups
40 second plank hold
(1st Round left side, 2nd round right side, 3rd round front on both elbows)
For each exercise, do 8 sets of :20 on, :20 off
(one person rests while the other moves)
Thrusters (65/95#)
Box Jumps (20/24 in.)
Overhead Squats (65/95#)
Pull-ups (65/95#)
How did your grandpa celebrate Valentine's Day?
With a partner do:
20 Cleans (95/135)
2000 meter Row
(you can only row while your partner does a static deadlift hold with their clean bar)
50 Dips
(you can only dip while your partner holds a plank position)
Record your time and combined age
Rule #1: Always look good
Rule #2: Always know what you are doing
Rule #3: If you forget rule #2, continue to look good
As many rounds as possible in 15 mins of:
14/20# Medball
20 Up And Over (Medball Thruster Over Pullup bar)
20 Burpee Medball Passes
20 Seated medball twists
20 Med Ball Situp Passes
5-5-5 Sumo Deadlift High-Pull
Ten rounds for time of:
10 Thrusters (95#)
10 Ring push-ups
Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, Wash., died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device. He is survived by his wife Katrina Coe, two sons, Killian and Keith Jr., and daughter, Klover.
3 rounds for time of:
1000 m Row
50 ABMAT Sit-ups
50 Back Extensions
20 Rep Max Back Squat
compare to 25 April 2011
For time:
30 Box jump, 24 inch box
30 Jumping pull-ups
30 Kettlebell swings, 1 pood
Walking Lunge, 30 steps
30 Knees to elbows
30 Push press, 45 pounds
30 Back extensions
30 Wall ball shots, 20 pound ball
30 Burpees
30 Double unders
