Monday 170828 at Patriot

RX’d

A.

Four sets of:
Deadlift x 3-4 reps
Rest 20 seconds
Ring Dips x 8-10 reps @ 21X1
Rest 3 minutes

B.

3 Rounds for Time:
25 Kettlebell Swings (53/35)
15 Chest-to-Bar Pull-Ups
Level II

A.

Four sets of:
Deadlift x 3-4 reps
Rest 20 seconds
Box Dips x 8-10 reps @ 21X1
Rest 3 minutes

B.

Three rounds for time of:
25 Kettlebell Swings (53/35)
15 Pull-Ups
Level I

A.

Four sets of:
Deadlift x 3-4 reps
Rest 20 seconds
Push Ups x 8-10 reps @ 21X1
Rest 3 minutes

B.

Three rounds for time of:
20 Kettlebell Swings (53/35)
10 Assisted Pull Ups


Monday 170828 at Potomac

RX’d
Box Squat
3-3-3-3-3-3-3
For Time:
Row 2,000m
Level II
Box Squat
3-3-3-3-3-3-3
For Time:
Row 2,000m
Level I
Box Squat
3-3-3-3-3-3-3
For Time:
Row 2,000m

Post loads and times to comments.

:

Sunday 170827 at Potomac

RX’d
For Time:
Run 400m
30 Deadlift (275/175)
Run 400m
30 Shoulder-to-Overhead (135/85)
Run 400m
7 Rope Climb (15′)
Run 400m
Level II
For Time:
Run 400m
30 Deadlift (185/125)
Run 400m
30 Shoulder-to-Overhead (105/70)
Run 400m
7 Rope Climb (10′)
Run 400m
Level I
For Time:
Run 300m
30 Deadlift (125/85)
Run 300m
30 Shoulder-to-Overhead (75/55)
Run 300m
12 Rope Pull-to-Stand
Run 300m

Post times to comments.

Saturday 170826 at Patriot

RX’d
Complete as many rounds and reps as possible in 6 minutes of:

5 Power Cleans (135/95 lbs)
5 Burpees Over the Barbell

Rest 4 minutes, and when the running clock reaches 10:00…

Complete as many rounds and reps as possible in 6 minutes of:

10 Wall Ball Shots (20/14)
10 Hand-Release Push-Ups

Rest 4 minutes, and when the running clock reaches 20:00…

Complete as many calories as possible in 6 minutes of:

Row for Calories

Level II
Complete as many rounds and reps as possible in 6 minutes of:

5 Power Cleans (115/75 lbs)
5 Burpees Over the Barbell

Rest 4 minutes, and when the running clock reaches 10:00…

Complete as many rounds and reps as possible in 6 minutes of:

10 Wall Ball Shots (20/14)
10 Hand-Release Push-Ups

Rest 4 minutes, and when the running clock reaches 20:00…

Complete as many calories as possible in 6 minutes of:

Row for Calories

Level I
Complete as many rounds and reps as possible in 6 minutes of:

5 Power Cleans (95/55 lbs)
5 Burpees Over the Barbell

Rest 4 minutes, and when the running clock reaches 10:00…

Complete as many rounds and reps as possible in 6 minutes of:

10 Wall Ball Shots (20/14)
10 Hand-Release Push-Ups

Rest 4 minutes, and when the running clock reaches 20:00…

Complete as many calories as possible in 6 minutes of:

Row for Calories

: :

Saturday 170826 at Potomac

U.S. Army Staff Sgt. Michael H. Simpson, 30, of San Antonio, Texas, died May 1, 2013, from injuries caused by an improvised explosive device on April 27, 2013, in Arian, Afghanistan. Simpson, nicknamed “The Unquiet Professional,” was assigned to the 4th Battalion, 1st Special Forces Group (Airborne), Joint Base Lewis-McChord, Washington.

He is survived by his wife, Krista; sons, Michael and Gabe; sister, Abigail; brothers, David and Isaac; parents, Michael W. and Barbara; and many other friends and family. Donations can be made in his name to The Unquiet Professional, a nonprofit organization started by the family and benefitting Gold Star Families.

RX’d
For Time:
15-12-9-6-3
Power Clean (135/85)
Pull-up
Front Squat (135/85)
Pull-up
Level II
For Time:
15-12-9-6-3
Power Clean (95/65)
Assisted Pull-up
Front Squat (95/65)
Assisted Pull-up
Level I
For Time:
15-12-9-6-3
Power Clean (75/55)
Assisted Pull-up
Front Squat (75/55)
Assisted Pull-up

Post loads and times to comments.

Friday 170825 at Patriot

RX’d
A.
Four sets of:
Single-Arm Dumbbell Press x 8-10 reps each arm
Rest 90 seconds
Romanian Deadlift x 6-8 reps @ 30X1
Rest 90 seconds
B.
Partners alternate whole rounds to complete as many rounds and reps as possible in 15 minutes of:
3 Dumbbell Man-Makers (40/30)
6 Burpee Pull-Ups
9 Box Jumps (24″/20″)
Level II
A.
Four sets of:
Single-Arm Dumbbell Press x 8-10 reps each arm
Rest 90 seconds
Romanian Deadlift x 6-8 reps @ 30X1
Rest 90 seconds
B.
Partners alternate whole rounds to complete as many rounds and reps as possible in 15 minutes of:
3 Dumbbell Man-Makers (30/20)
6 Burpee Pull-Ups
9 Box Jumps (24″/20″)
Level I
A.
Four sets of:
Single-Arm Dumbbell Press x 8-10 reps each arm
Rest 90 seconds
Romanian Deadlift x 6-8 reps @ 30X1
Rest 90 seconds
B.
Partners alternate whole rounds to complete as many rounds and reps as possible in 15 minutes of:
3 Dumbbell Man-Makers (20/10)
6 Burpee Pull-Ups
9 Box Jumps (20″/12″)
Bitnami