Teams of 3
For Time (25 Minute Cap):
400 Meter Burden Run
100 Deadlifts 155/103
400 Meter Burden Run
80 Hang Power Cleans 155/103
400 Meter Burden Run
60 Front Squats 155/103
400 Meter Burden Run
40 Push Jerks 155/103
400 Meter Burden Run
20 Clusters 155/103
Burden Weight: (53/35)
3 min bike or row just above convo pace….
10 shoulder circles small>med>big
10 sh. circles in rev. sml>med>big
knee hugs down, quad pulls back
alt. groin stretch down
lunge steps w/ reach to the sky down
knee hugs down, quad pulls back
lunges w/ twist into the knee down
inch worms down
alt. leg swings down
high knees down/back in reverse
lateral high knees down/back
butt kicks down/back in reverse
smooth broad jumps down
No misses, stay smart and move well.
RX+ 20 min AMRAP:
Parking Lot Lap
20/14 Calorie Row
2 Rounds of:
4 Bar MU
8 HSPU
16 Air Squats(no hands)
RX 20 min AMRAP:
Parking Lot Lap
14/10 Cal Bike(or row 20/14)
2 Rounds of “Cindy”
“Cindy”:
5 Pull-ups(do strict if you can)
10 Hand-release Push-ups
15 Air Squats(no hands)
long bear crawl + 5 air squats
lunge steps
long bear crawl + 10 air squats
lunge steps in reverse
long inch worm + 15 air squats
runners/hip flexor stretch half way
alt. groin stretch half way + 10 push ups
duck walks half way + 10 push ups
alt. groin stretch half way + 10 push ups
RX+ 5 min AMRAP:
Buy-In: 100 Double Unders
12 Power Cleans (115/80)
4 Burpee Box Jump Overs (24/20)
rest 5 minutes
RX+ 5 min AMRAP:
Buy-In: 100 Double Unders
8 Power Cleans (135/95)
4 Burpee Box Jump Overs (24/20)
rest 5 minutes
RX+ 5 min AMRAP:
Buy-In: 100 Double Unders
4 Power Cleans (155/105)
4 Burpee Box Jump Overs (24/20)
*RX
200 single under buy-in
Men 75/95/115
Women 53/63/78
honey badger “400” jog
bear crawl down/back in reverse
alternating groin stretch 6 each side w/3 count
runners stretch 5 each side w/5 count
wide base 5-4-3-2-1 push-up
shoulder stretch 30 count each side
For Time:
1-Mile Run
2k Row
1-Mile Run
In honor of Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 preparing for deployment to Afghanistan.
To learn more about Jerry click here
3-5 min bike, row or jog
20 leg swings each side
Bear crawl down/back
20 lateral leg swings each side
Lunge steps down/back/down
10 arm circles sm/med/big forward and reverse
Quad pulls back
20 air squats
20 hollow/arch swings
Inch worms down
(Grab small weights for each hand)
20 reverse flyes
10 shoulder rotates each side
15 snow angels + Y shrug at top
Alternating groin stretch back
Lateral slides down/back x2
High knees down/butt kicks back x2
Wide base 5-4-3-2-1 push-ups
RX+ For Time:
21-15-9
Thrusters 115/80
CTB Pull-ups
RX “Fran”
21-15-9
Thrusters 95/63
Pull-ups
21-15-9
Thrusters, 95# / 65#
Pull-ups
