Monday 171211 at Potomac

“Marco”

U.S. Marine Cpl. Marc T. Ryan, of Gloucester City, New Jersey, died Nov. 15, 2004, from a roadside bomb in Ramadi, Iraq. The 25-year-old was a weapons specialist assigned to the 2nd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force at the Marine Corps Base Camp in Pendleton, California. Ryan is survived by his parents, Thomas and Linda; brother, Chris; and sister, Lauren.

RX’d
Pause Squat 2-2-2-2-2-2
 
3 Rounds for Time
21 Pull-up
15 Handstand Push-up
9 Thruster (135/85)
Level II
Pause Squat 5-4-3-3-2-2-2-2-2-2
 
3 Rounds for Time
21 Assisted Pull-up
15 Abmat Handstand Push-up
9 Thruster (95/65)
Level I
Pause Squat 5-4-3-3-2-2-2-2-2-2
 
3 Rounds for Time
21 Assisted Pull-up
15 Pike Push-up on Box
9 Thruster (75/55)

Post loads and times to comments.

Sunday 171210 at Potomac

RX’d
EMOM for 10 Minutes
Odd: :30-:40 Bridge-up
Even: Back Lever Practice
 
 
AMRAP in 12 Minutes
10 Burpee
1 Shuttle Sprint (5y/10y/15y)
Level II
EMOM for 10 Minutes
Odd: :20-:30 Bridge-up
Even: :20-:30 Invert on Rings
 
 
AMRAP in 12 Minutes
10 Burpee
1 Shuttle Sprint (5y/10y/15y)
Level I
EMOM for 10 Minutes
Odd: :20-:30 Bridge-up on Shoulders
Even: :30-:40 Superman Hold
 
AMRAP in 12 Minutes
7 Burpee
1 Shuttle Sprint (5y/10y/15y)

Post rounds plus reps to comments.

Saturday 171209 at Potomac

RX’d
AMRAP in 30 Minutes
6 Deadlift (135/85)
4 Muscle-up
5 Hang Power Clean (135/85)
5 Handstand Push-up
4 Push Jerk (135/85)
6 Kettlebell Swing (70/53)
Level II
AMRAP in 30 Minutes
6 Deadlift (95/65)
4 Muscle-up Transition
5 Hang Power Clean (95/65)
5 Abmat Handstand Push-up
4 Push Jerk (95/65)
6 Kettlebell Swing (53/35)
Level I
AMRAP in 30 Minutes
6 Deadlift (75/55)
8 Toes-to-Anywhere
5 Hang Power Clean (75/55)
5 Pike Push-up on Box
4 Push Jerk (75/55)
6 Russian Kettlebell Swing (53/35)

Post rounds plus reps times to comments.

2017 Holiday Throwdown at Potomac

 

Event 1 & 2

 

RX’d
AMRAP in 4 Minutes
Max Wallball (20@10/14@9)
Max Cal Row[Rest 2 Minutes]

For Time:
15 Snatch (135/85)
15 Clean-and-Jerk (135/85)
15 Ring Muscle-up
(4:00 Cap)

Scaled
AMRAP in 4 Minutes
Max Wallball (14@10/8@9)
Max Cal Row[Rest 2 Minutes]

For Time:
15 Snatch (95/65)
15 Clean-and-Jerk (95/65)
15 Burpee Hanging Knee-Raise
(4:00 Cap)



 

Event 3

 

RX’d
AMRAP in 10 Minutes
30 Double-under*
12 Plate GTOH (45/25)
Scaled
AMRAP in 10 Minutes
30 Single-under*
12 Plate GTOH (25/15)

*During double-unders, “resting” partners must hold plate overhead.

 


Final

TBA

Thursday 171207 at Potomac

RX’d
4 Minutes Banded March
then
EMOM for 4 Minutes
3-5 Forward Roll to Pistol
then
EMOM for 4 Minutes
:40 DB Russian Twist (40/25)
 
 
5 Rounds for Time
9 Handstand Push-up
15/11 Calorie Row
45 Double-under
Level II
4 Minutes Banded March
then
EMOM for 4 Minutes
3-5 Forward Roll to Candlestick
then
EMOM for 4 Minutes
:40 DB Russian Twist (30/20)
 
 
5 Rounds for Time
9 Abmat Handstand Push-up
15/11 Calorie Row
25 Double-under
Level I
4 Minutes Banded March
then
EMOM for 4 Minutes
3-5 Hollow Rock
3-5 V-up
then
EMOM for 4 Minutes
:40 DB Russian Twist (30/20)
 
5 Rounds for Time
9 L-Sit DB Press
11/8 Calorie Row
90 Single-under

Post times to comments.

Wednesday 171206 at Potomac

RX’d
Sumo Deadlift 3-3-3-3-3
 
5 Rounds for Reps*
:15 Thruster (135/85)
:45 Rest
:15 Weighted Pull-up (50/35)
:45 Rest
:15 Burpees
:45 Rest
Level II
Sumo Deadlift 5-5-4-4-3-3-3-3-3
 
5 Rounds for Reps*
:15 Thruster (95/65)
:45 Rest
:15 Strict Pull-up
:45 Rest
:15 Burpees
:45 Rest
Level I
Sumo Deadlift 5-5-4-4-3-3-3-3-3
 
5 Rounds for Reps*
:15 Thruster (75/55)
:45 Rest
:15 Lite Assist Pull-up
:45 Rest
:15 Burpees
:45 Rest

Post loads and total reps to comments.

Notes:
*Thrusters and Pull-up should be scaled to be able to complete an average of 5-7/reps in 15 seconds.

Sunday 171203 at Potomac

RX’d
EMOM for 12 Minutes
Min 1: 20sec L-Sit Hold on Rings
Min 2: 3 Toe-to-Bar Negatives
Min 3: 40sec Plank Hold
 
 
8 Rounds for Time
40 Double-under
1 Rope Climb (15′)
Level II
EMOM for 12 Minutes
Min 1: 20sec L-Sit Hold on Box
Min 2: 3 Toe-to-Anywhere Negatives
Min 3: 40sec Plank Hold
 
8 Rounds for Time
20 Double-under
1 Rope Climb (10′)
Level I
EMOM for 12 Minutes
Min 1: 20sec L-Sit Tuck on Box
Min 2: 2×5 Hanging Knee Raise
Min 3: 30sec Plank Hold
 
 
8 Rounds for Time
20 Penguin Flap
2 Rope Pull-to-Stand

Post times to comments.

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