Warm up: Step ups x 10 each leg / Single arm swings x 15 each arm / GH Situps x 15
1. Deadlift: 8,6,4,2
2. 4 rounds for time of:
8 Handstand pushups
10 Kneeling squat jumps
12 Deadlifts @ 155 / 103
Warm up: 2 minutes of jump rope / 12 Burpees
|NUTTSCanadian Armed Forces Lt. Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group, was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, Afghanistan, on Dec. 23, 2009.
He is survived by his parents, Richard and Ethel Jane.
First posted May 28, 2010
Warm up: Group warm up
|JOHNSONU.S. Marine 1st Lt. Michael E. Johnson, 25, of the 7th Communications Battalion, 3rd Marine Headquarters Group, III Marine Expeditionary Force, headquartered in Okinawa, Japan, died Sept. 8, 2009, while supporting combat operations in Kunar Province, Afghanistan.
He is survived by his wife, Durinda.
First posted July 9, 2010
||Complete as many rounds as possible in 20 minutes|
Warm up: Empty bar work
For 30 minutes ride the Air bike or row:
For the first 6 minutes: Hop off the bike or rower every minute and do 1 power snatch
Second 6 minutes: 1 Power snatch a little heavier
Third 6 minutes: 1 Power clean
Fourth 6 minutes: 1 Power clean a little heavier
Fifth 6 minutes: 3 Pretty heavy deadlifts
You are rowing or biking at about a 70 – 75% effort the entire time