 Matt 16
For time: 16 deadlifts, 275 lb. 16 hang power cleans, 185 lb. 16 push presses, 135 lb. Run 800 meters 16 deadlifts, 275 lb. 16 hang power cleans, 185 lb. 16 push presses, 135 lb. Run 800 meters 16 deadlifts, 275 lb. 16 hang power cleans, 185 lb. 16 push presses, 135 lb. U.S. Army Chief Warrant Officer Matt Ruffner, of Tafford, Pennsylvania, died April 9, 2013, in Pachir Wa Agam district, Afghanistan, from injuries sustained when his AH-64 Apache helicopter crashed. The 34-year-old was assigned to 1st Attack Reconnaissance Battalion, 104th Aviation Regiment, 28th Combat Aviation Brigade, 28th Infantry Division, Pennsylvania National Guard, Fort Indiantown Gap, Pennsylvania. Ruffner is survived by his parents, Chuck and Diane; brother, Jeff; and girlfriend, Jackie Bignardi
0 Comments
 T.U.P.
15-12-9-6-3 reps for time of: 135-lb. power cleans Pull-ups 135-lb. front squats Pull-ups U.S. Army Staff Sgt. Michael H. Simpson, 30, of San Antonio, Texas, died May 1, 2013, from injuries caused by an improvised explosive device on April 27, 2013, in Arian, Afghanistan. Simpson, nicknamed "The Unquiet Professional," was assigned to the 4th Battalion, 1st Special Forces Group (Airborne), Joint Base Lewis-McChord, Washington. He is survived by his wife, Krista; sons, Michael and Gabe; sister, Abigail; brothers, David and Isaac; parents, Michael W. and Barbara; and many other friends and family. Donations can be made in his name to The Unquiet Professional, a nonprofit organization started by the family and benefitting Gold Star Families.  Marco
3 rounds for time of: 21 pull-ups 15 handstand push-ups 9 thrusters, 135 lb.  PK
5 rounds for time of: 225-lb. back squats, 10 reps 275-lb. deadlifts, 10 reps 400-meter sprint Rest 2 minutes U.S. Army Capt. Andrew Pedersen-Keel, of South Miami, Florida, died March 11, 2013. The 28-year-old was assigned to 1st Battalion, 3rd Special Forces Group (Airborne), in Fort Bragg, North Carolina. Pedersen-Keel was fatally injured in Jalrez District, Afghanistan, from small-arms fire from an Afghan security-forces member. He is survived by his mother and stepfather, Helen Pedersen Keiser and Bob Keiser; father, Henry Keel; sister, Mary Elizabeth Keel; and fiancèe, Celeste Pizza.  Sisson
20:00 AMRAP 15-ft rope climb, 1 ascent 5 burpees 200-meter run If you've got a 20-lb. vest or body armor, wear it. U.S. Army 2nd Lt. Justin Sisson, 23, assigned to 1st Battalion, 506th Infantry Regiment, 4th Brigade Combat Team, 101st Airborne Division in Fort Campbell, Kentucky, died June 3, 2013, from wounds caused by a suicide bomber in Chamkani, Afghanistan. Sisson is survived by his parents, Kevin and Phyllis; brother, Ryan; grandmothers, Judith Liming and Janis Beshoner; and numerous other friends and family members  Partner WOD
House of Cards Partner Hold plank while partner does the reps on the flipped over card. Clubs: Squats Diamonds: Push Ups Hearts: Burpees Spades: Sit ups Jokers: 50 Double Unders Strength Class Bench Press 24:00 E2MOM 3 Reps 0:00 – 3:59 @ 70-75% 2 Reps 4:00 – 7:59 @ 80-85% 1 Rep 8:00 – 12:00 @ 90 -95% Clean 24:00 E2MOM 3 Reps 0:00 – 3:59 @ 70-75% 2 Reps 4:00 – 7:59 @ 80-85% 1 Rep 8:00 – 12:00 @ 90 -95%  Strength 1:
13:00 EMOM 3 Rounds: 0:00 - Strict Deficit HSPU 1:00 - Strict HSPU 2:00 - Kipping HSPU Rest 2:00 Strength 2: 13:00 EMOM 3 Rounds: 0:00 – Strict C2B Pull Up 1:00 - Strict Pull Up 2:00 - Kipping Pull up Rest 2:00 MetCon: 3 Rounds: 10 1-arm DB Snatch, 65/45 20 Cal Row Stabilizer Strength: 10:00 Hip Mobility/Split work  Strength:
12:00 EMOM Front Squat 3 Reps 0:00 – 3:59 @ 70%+ 2 Reps 4:00 – 7:59 @ 80%+ 1 Rep 8:00 – 12:00 @ 90%+ add 5-10#’s from 2 weeks ago MetCon 1: 7:00 AMRAP 5 Pull Ups 3 Wall Balls 1 Deadlift (315/225) ****Those who completed 16.4 Yesterday your Strength is Shoulder Press (Same Scheme) and MetCon is: 7:00 AMRAP 5 Pull Ups 7 Push Press (115/75) 9 Box Jumps (24/20) Strength Class: Clean 24:00 E2MOM 3 Reps 0:00 – 3:59 @ 70-75% 2 Reps 4:00 – 7:59 @ 80-85% 1 Rep 8:00 – 12:00 @ 90 -95% Bent over Row complex 5 rounds 8 reps of each Max Hanging L-Sit beween Rounds  Metcon:
10 Rounds 15 burpees 15 KB Swings 400m run |
Archives
March 2020
Categories |
RSS Feed