4 Rounds for time of:
100′ Walking lunge, 45lb plate overhead
30 Box jumps, 24”
20 Wall-Ball Shots, 20#
10 Handstand push-ups
In honor of U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, was killed September 21, 2010
To learn more about Blake click here
:10 High Support Hold (Rings)
10 Jump Squats
5 Squat Cleans
10 Broad Jumps
600 meter run
3 rounds:
15 ring dips
15 squat cleans 135/95
600 meter run
3 rounds:
1min ME Wall-balls 20/14
1min ME double unders
1min ME KBS 53/35
1min ME box jump overs 24/20
1min rest
15 min AMRAP:
8 front squats 115/85
8 back squats 115/85
16 pull-ups
8 deadlifts 115/85
8 HP Cleans 115/85
5 rounds:
400 meter run
20 strict press 75/55
30 sit-ups
:20 Sec Plank Hold
10 Goblet Squats
10 KB Snatches
10 Band Pull Aparts
(light kb)
6 Min AMRAP
10 Sit Ups
20 KB Swings #53/35
30 Wall Balls #20/14
-Rest 3 Min-
6 Min AMRAP
10 Sit Ups
20 KB Swings #53/35
30 Wall Balls #20/14
Team Relay (groups of 3)
800m Run
15-12-9
Back Squat #95/65
Pull Up
Box Jump Over
Power Snatch #95/65
800m Run
-This workout will be completed in teams of 3, athletes A, B, and C. All athletes will run 800m together as a group. Then, athlete A will complete 15, 12, and 9 reps of each movement. When they finish their last power snatch, athlete B will begin. Athlete B will also complete the entire thing before athlete C steps in and finishes all of their rounds. Then, the group will run the last 800m together to finish the workout.
10 Banded Good Mornings
10 Power Snatches (bar)
10 Lunges
5 Hanging Hip Touches
Spiderman Lunge (2 min each side)
Butt to heels (3 min)
Deep Side Lunge (2 min each side)
Banded Shoulder Reach Down (2 min each side)
Banded Shoulder Pull Back (2 min each side)
Chest Rig Stretch (2 min each side)
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
200m Run
20 TTB
200m Run
20 Burpees
200m Run
40 Thrusters #45/35
200m Run
40 Overhead Lunges #45/35
200m Run
Pistol Practice
10-10-10-10
Options for skill work:
-Candlesticks
-Banded Pistols
Partners
A. Row 300m
B. Bear Crawl
10 Air Squats
5 Strict Toes to Bar
10 Windmills
3 sec pause in the bottom.