3-5 min bike row or jog
then 3 SLOW rounds:
20 bent over reverse flyes
20 OHS w/pvc or barbell(work narrow grip if easy)
15 abmat situps
7 min AMRAP: (RX+)
1 thruster 135/93
1 muscle up
2 thrusters
2 muscle ups
3 thrusters
3 muscle ups
and so on…
(RX)
125/83
bar muscle up
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
7 Rounds for time of:
11 Bodyweight Deadlifts
100m Sprint
In honor of Air Force Staff Sgt. David “Sham” Wieger, 28, of North Huntingdon, PA, died Nov. 1, 2007
To learn more about Sham click here
For time w/ a partner:
Food4less+HB”400″ lap
then
Alternate 20 rounds of “Cindy”
5 pull-ups
10 push-ups
15 air squats
then
Food4less+HB”400″ lap
4 slow rounds:
4 strict/kippingHSPUs (8 pushups)
16 Russian KB Swings
Then Row or Bike 500m for 90 sec
pick a weight and focus on perfect controlled reps for all 4 sets. no sleeves, belts, or lifting shoes.
For Time:
150 Wall-Ball Shots, 20# / 14#
6 min SLAMRAP:
15 heavy russian swings
alternating groin stretch down
bear crawl back
then snatch warm-up
start ~60%
(RX+) 5 Rounds For Time:
10 Back Squats 155/103lbs
10 Behind Neck Reverse Lunge Steps
60ft Handstand Walk (30 out and back)
(RX) 135/93
6 nose and toes wall walks, starts chest to deck and walk out chest to deck. NO WALK UP AND FALLS.
