OH Squat work 16:00 E2MOM 2 Rounds of 4 reps @ 67% 2 Rounds of 3 reps @ 73% 2 Rounds of 2 reps @ 78% 2 Rounds of 1 Rep @ 83% MetCon: 10:00 AMRAP 15 Burpees 10 Double OH KB Lunges (35/25) 15 Cal AB 10 Double OH KB Lunges (35/25) #Flexyfriday 15:00 Leg/hip mobility
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Andy For time, wearing a 20-lb. vest: 25 thrusters, 115 lb. 50 box jumps, 24 in. 75 deadlifts, 115 lb. 1.5-mile run 75 deadlifts, 115 lb. 50 box jumps, 24 in. 25 thrusters, 115 lb. U.S. Army Sgt. 1st Class Andrew T. Weathers, 30, of DeRidder, Louisiana, died Sept. 30, 2014, at Landstuhl Regional Medical Center in Germany. Weathers was wounded Sept. 28 in Helmand Province, Afghanistan, when he heroically ran to a rooftop through hundreds of incoming rounds to repel an attack of insurgents who were attempting to overrun his position. His actions saved the lives of five U.S. Green Berets and nine Afghan Commandos at his location. Weathers was assigned to the 2nd Battalion, 7th Special Forces Group, at Eglin Air Force Base in Florida. Weathers is survived by his parents, Michael and Jere; sister, Carrie; brother, Dusten; and many other friends and family. #MegaMondayReload 20:00 EMOM 1:00 Back Squat as fast as possible with proper technique 1:30 Rest 1:00 Maintain reps from last weeks for first 3 rounds, then max reps in last round– C2B Pull Ups, 1:00 Rest If you have reached 15+ reps this past cycle increase your weight by 30% 12-14 Reps – 25% 9-11 – 20% 6-8 – 15% Set :30 Max then do the 3 following rounds at 80% reps Metcon: Remembrance Day WOD 11:00 AMRAP 11 Hang Power Snatches (95/65) 11 Burpee 11 Lunge (95/65) [bar on back] 11 Hollow Rock If possible, wear red in honour of those who’ve given their lives for our sake. Jennifer 26:00 AMRAP 10 Pull Ups 15 KB Swings (55/35) 20 Box Jumps 24/20" Canadian 1st Class Constable Jennifer Kovach of Guelph, Canada, died March 14, 2013, when her squad car was involved in a motor-vehicle accident while she was responding to a call for service. The 26-year-old fulfilled her dream of becoming a police officer serving her community and the Guelph Police Service for four years before her death. Kovach is survived by her mother, Gloria; father, Bill; brother, Brian; grandparents, Chester and Elvira Janicki; boyfriend, Kyle Schlosser; and many other friends and family. |
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