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
20min AMRAP w/ a partner:
20 push-ups *
20 alternating lunges *
Parking lot lap(together)
*weighted pushups/lunges optional
RX+ do all movements synchronized
3-5 min bike or row
25 jumping jacks
25 swinging jacks
10×3 count squat/hammy strectch
bear crawl down/back
15 jumping jacks
15 swinging jacks
bear crawl down/back
alternating groin stretch down
runners stretch back
inch worm with push up down
shoulder stretch 30 sec each side
RX+ For Time:
50/35 Calorie Bike
27 Chest to Bar Pull-Ups
21 Power Snatches (115/80)
15 Overhead Squats (135/95)
9 Squat Snatches (155/105)
*Single Bar, Change Weights.
RX For Time:
35/25 Calorie Bike
27 Pull-Ups
24 Power Snatches (75/55)
21 Overhead Squats (75/55)
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
Full clean is the focus today, but power is acceptable if still building on proper mechanics.
8 AMRAP:
3 Hang Squat Clean 95/63
3 Toes to Bar
6 Hang Squat Clean
6 Toes to Bar
9 Hang Squat Clean
9 Toes to Bar
…
Up by (3) reps each round
