Tuesday 171024 at Potomac

RX’d
Jerk
7x3x60%
 
For Time:*
50 Double-under
25 Ring Dip
40 Double-under
20 Ring Dip
30 Double-under
15 Ring Dip
20 Double-under
10 Ring Dip
10 Double-under
5 Ring Dip
Level II
Jerk
3-3-3-3-3-3-3-3-3-3
 
For Time:*
25 Double-under
25 Assisted Ring Dip
20 Double-under
20 Assisted Ring Dip
15 Double-under
15 Assisted Ring Dip
10 Double-under
10Assisted Ring Dip
5 Double-under
5 Assisted Ring Dip
Level I
Jerk
7x3x60%
 
For Time:*
50 Single-under
25 Assisted Push-up
40 Single-under
20 Assisted Push-up
30 Single-under
15 Assisted Push-up
20 Single-under
10 Assisted Push-up
10 Single-under
5 Assisted Push-up

Post loads and times to comments.

Notes:
*12:00 Cap

Sunday 171022 at Potomac

RX’d
EMOM for 10 Minutes
Odd: 5 Weighted Pull-up
Even: 7-10 Hollow Rock then Max Effort Superman Hold
 
For Time:
21-15-9
Push Press (115/75)
Toe-to-Bar
Level II
EMOM for 10 Minutes
Odd: 5 Strict Pull-up
Even: 5-7 Hollow Rock then Max Effort Superman Hold
 
For Time:
21-15-9
Push Press (85/60)
Toe-to-Anywhere
Level I
EMOM for 10 Minutes
Odd: 5 Pull-up
Even: 25 second Hollow Hold then Max Effort Superman Hold
 
For Time:
21-15-9
Push Press (65/45)
Knees-to-Anywhere

Post times to comments.

Saturday 171021 at Potomac

“Riley”

Army Sgt. 1st Class Riley G. Stephens, 39, of Tolar, Texas, assigned to the 1st Battalion, 3rd Special Forces Group (Airborne), died Sept. 28, 2012, in Wardak, Afghanistan, of wounds caused by enemy small-arms fire. Stephens is survived by his wife, Tiffany; three children, Austin, Morgan and Rylee Ann; parents, Michael and Joann; brother Ken; and a number of family members.

RX’d
For Time*:
Run 1 Mile
150 Burpee
Run 1 Mile
Level II
For Time:
Run 1200m
120 Burpee
Run 1200m
Level I
For Time:
Run 1200m
100 Burpee
Run 1200m

Post loads and times to comments.

Notes:
*If you have a weight vest or body armor, wear it.

Friday 171020 at Potomac

RX’d
Overhead Squat*
3-3-3
 
For Time:
25/20 Calorie Row, then
5 Rounds
10 Wallball (20@10/14@9)
10 Ring Dip, then
25/20 Calorie Row

Level II
Overhead Squat*
5-5-4-4-4-3-3-3
 
For Time:
25/20 Calorie Row, then
5 Rounds
10 Wallball (20@9/14@8)
10 Assisted Ring Dip, then
25/20 Calorie Row

Level I
Overhead Squat*
5-5-4-4-4-3-3-3
 
For Time:
20/15 Calorie Row, then
5 Rounds
10 Wallball (14@9/8@8)
10 [Assisted] Push-up, then
20/15 Calorie Row

Post loads and times to comments.

Notes:
*Attempt a new 3RM.

Thursday 171019 at Potomac

RX’d
EMOM for 10 Minutes
ODD: 1 Legless Rope Climb (15’)
EVEN: 30 sec Handstand Hold

3 Rounds for Time:
20 Sumo Deadlift High-Pull (70/53)
15 Box Jump-Over (24/20)
45 Double-under

Level II
EMOM for 10 Minutes
ODD: 1 Rope Climb (15’)
EVEN: 30 sec Handstand Hold on Wall

3 Rounds for Time:
15 Sumo Deadlift High-Pull (70/53)
15 Box Jump-Over (20/16)
20 Double-under
Level I

EMOM for 10 Minutes
ODD: 1 Rope Climb Progress
EVEN: 30 sec Handstand Hold on Box

3 Rounds for Time:
20 Sumo Deadlift High-Pull (53/35)
15 Box Jump-Over (16/22)
20 Penguin Flap

Post loads and times to comments.

 

Wednesday 171018 at Potomac

The Big Clean Complex
RX’d
6 Rounds, for Load:
5:00 to Complete the Complex
High Hang Clean +
Hang Clean +
Clean +
Push Press +
High Hang Clean +
Hang Clean +
Clean +
Push Jerk +
High Hang Clean +
Hang Clean +
Clean +
Split Jerk
Level II
6 Rounds, for Load:
5:00 to Complete the Complex
High Hang Clean +
Hang Clean +
Clean +
Push Press +
High Hang Clean +
Hang Clean +
Clean +
Push Jerk +
High Hang Clean +
Hang Clean +
Clean +
Split Jerk
Level I
6 Rounds, for Load:
5:00 to Complete the Complex
Hang Power Clean +
Power Clean +
Front Squat +
Push Press +
Hang Power Clean +
Power Clean +
Front Squat +
Push Jerk +
Hang Power Clean +
Power Clean +
Front Squat +
Push Jerk


Post loads and times to comments

Notes:
Compare to 170426

Sunday 171015 at Potomac

RX’d
EMOM for 8 Minutes
ODD: 20 sec L-Sit Hold
EVEN: 15 sec Back Lever

For Time:
1000m Row, then
7 Rounds
150′ Farmer’s Carry (70/53)
11 Burpee

Level II
EMOM for 8 Minutes
ODD: 20 sec L-Sit Tuck Hold
EVEN: 2-3 Skin-the-Cat

For Time:
1000m Row, then
7 Rounds
150′ Farmer’s Carry (53/35)
11 Burpee

Level I
EMOM for 8 Minutes
ODD: 20 sec L-Sit Tuck Hold
EVEN: 20 sec Invert on Rings

For Time:
800m Row, then
7 Rounds
100′ Farmer’s Carry (53/35)
8 Burpee

Post loads and times to comments.

 

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