 "Desforges"
Five rounds for time of: 225 pound Deadlift, 12 reps 20 Pull-ups 135 pound Clean and jerk, 12 reps 20 Knees to elbows
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 Strength:
Front Squat 2-2-2-2-2 Metcon (20:00 AMRAP) 5 Rounds 1 min Max Row (calories) 1 min Max Sit ups 1 min Max Double Unders 1 min Rest Skill Bonus: Muscle Ups Strength bonus 1: Ring L – sit Hold for time Strength bonus 2: Turkish Get Up 2-2-2-2-2  McGhee
Complete as many rounds in 30 minutes as you can of: 5 deadlifts, 275/185lb. 13 push-ups 9 box jumps, 24/20 inches Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.  Strength:
Bench Press 4-4-4-4-4 Partner MetCon 1: 5:00 AMRAP 50m Sprint 1 Rope Climb Partner MetCon 2: 5:00 AMRAP 50m Sled Push (225/155) Row (Cal) Strength Bonus: Hang Squat Clean 3-3-3-3-3 Conditioning bonus: 100 Weighted burpees at the top of each min Complete 5 V-ups  "Mountain Man"
10 Wall Ball (30/20#) 20 Burpees 30 Power Snatch (95/65#) 40 V-ups 50 Box Jumps 60 Wall Slams (30/20#) 70 m Plate Push 80 Squats 90 Double Unders 100 Sit Ups 90 Double Unders 80 Squats 70 m Plate Push 60 Wall Slams (30/20#) 50 Box Jumps 40 V-ups 30 Power Snatch (95/65#) 20 Burpees 10 Wall Ball (30/20#)  Strength:
Bulgarian Front Split Squat 4-4-4-4-4 MetCon 1: For time: Row 500 meters 20 parallette handstand push-ups Row 500 meters 20 strict handstand push-ups Row 500 meters 20 kipping handstand push-ups Conditioning Bonus: 2000m row Strength Bonus: Turkish Get Up 4-4-4-4-4  Metcon:
Run 800 meters 40 L-pull-ups Run 800 meters 40 strict pull-ups Run 800 meters 40 kipping pull-ups Strength Bonus: Hang Clean 4x8 Rounds Inverse Tabata :10 Work :20 Rest Rest is with bar in Front Rack or High Hang position ------- Skill bonus: 10:00 to attempt new Double Under PR  2014 Regionals Event 6
50 calorie row 50 box jump overs, 24/20 50 deadlifts, 180/120 lb. 50 wall-ball shots, 20/14 lb. 50 ring dips 50 wall-ball shots, 20/14 lb. 50 deadlifts, 180/120 lb. 50 box jump overs, 24/20 50-calorie row 21:00 Cap (optional)  Strength:
5x Farmers Walk 25m MetCon: "DG" 10:00 AMRAP 8 Toes to bar 8 Dumbbell thruster (35/20) 12 DB walking lunges (35/20) U.S. Air Force Major Walter David Gray, 38, of Conyers, Georgia, assigned to the 13th Air Support Operations Squadron, based in Fort Carson, Colorado, died on August 8, 2012 from injuries suffered during a suicide bomb attack in Kunar province, Afghanistan. He is survived by his wife Heather, daughters Nyah and Ava, and son Garrett. Strength Bonus: OH Fat Bar Lunges 6-6-6-6 Conditioning bonus: 100 Kb Swings (55/35) at the top of each min Complete 5 V-ups  Strength:
Back Squat 5-5-5-5-5 @ 80 Working 1RM Metcon 1: 7:00 Amrap 7 Chest to Bar Pull Ups 70 Double Unders 7 Burpees MetCon 2: 7:00 AMRAP 700m Row 70m Plate Push (45/25) 7 Muscle Ups Strength Bonus: Rack Pulls 3-3-3-3-3 Conditioning bonus: 4x 500m Row |
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