December 29, 2018

Conditioning: For Time
Snatch, 135#/95#
Durability: No Measure
Front 2 Back Superset
GHD Sit up Increasing Weight
Reverse Hyper Increasing Weight
*Use wall balls for weight.

Conditioning: AMRAP x 20:00
Min 1 – Cal on Rower
Min 2 – DB Single Arm Thrusters (35/20)
Min 3 – KB Swings (53/35)
Min 4 – Lunges (in place)
Min 5 – Rest
*RX+ 70/53 KB – 50/35 DB

Metcon (Time)
“Strong Walkabout”
4 rounds for time
200M double KB farmers carry
200M barbell carry
Rx 70/53 KB, 135/95 barbell
*5 burpee penalty for every drop, not counting the transition between KBs and barbell.
Metcon (AMRAP – Rounds and Reps)
“Iron Triathlon-ish”
45 Min AMRAP
1.5 BW Deadlift
BW Bench Press
.75 BW Power Clean
start with 1 rep each lift, then do 2 reps of each lift, then 3 reps….proceed with this pattern for 45 min.( time cap)
RX is prescribed weight listed above. Post loads in comments. If no benches are available, sub push-ups for bench press. Can be completed with partners sharing the bench and bars.
Loredo (Time)
6 Rounds for time of:
24 Squats
24 Push-ups
24 Walking Lunge Steps
400m Run
In honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on June 24, 2010