October 25, 2018

Rest Day!

COnditioning: 5 Rounds for Time
Lunges and BurpeeS
50′ Overhead Walking Lunge (45/25 Plate)
21 Burpees

Sham (Time)
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
Metcon (AMRAP – Reps)
“Painstorm XIX”
AMRAP in 40 minutes
5 Deadlifts (75/55 lb)
5 Hang Power Cleans (75/55 lb)
5 Front Squats (75/55 lb)
5 Push Presses (75/55 lb)
5 Back Squats (75/55 lb)
RX+ 95/65 lb
Metcon (Weight)
New Strongman total
1RM Log ground to overhead
1RM Axle ground to overhead
1RM Stone ground to shoulder
(Score is total of the 3 lifts)
*fun finisher, 20 solo or partner tire flips for time. Post load and time in comments.

200m row (Time)
200m row
Max effort
Partner Triple 3 (Time)
In teams of 2
3000m Row
300 Double Unders
3 Mile Run
*Break up row and double under as needed
*Alternate 400m Runs