Strength
1A) 5 x 2-3 Weighted Pull-Ups @ 21X0
– Rest 60 seconds –
1B) 5 x 60-90 seconds Front-Leaning Rest on Rings
– Rest 60 seconds –
Conditioning
In teams of 2, alternate rounds to complete 5 rounds each for time of:
Mobility
2-3 x 5 Jefferson Curl with 0:30 hold at bottom of last rep of each set. Go very light!
Strength
1A) 4 x 3-5 Bench Press @20X1
– rest 30 seconds –
1B) 4 x 15-20 Heavy Kettlebell Swings
– rest 2 minutes –
Conditioning
10 minute AMRAP:
Mobility
Floor pec stretch. On each side: 1 minute with arm straight, above 90 degrees; 1 minute with arm bent (2 minutes per side)
Air Force Senior Airman Bryan R. Bell, 23, of Erie, Pennsylvania, assigned to 2nd Civil Engineer Squadron at Barksdale Air Force Base, died January 5, 2012 at Camp Bastion in Afghanistan, of injuries suffered when his vehicle struck an improvised explosive device. He is survived by his wife Alaina Bell; parents Richard Bell and Brenda Hart; sister SrA Candice Bell; stepfather David Aldrich; stepmother Kim Bell; stepsister Stephanie Battista; stepbrother Matthew Aldrich; maternal grandparents Ross and Gertrude Peters; paternal grandmother Carmen Bell; mother- and father-in-law Mike and Brenda Hart; sister- and brother-in-law Mariel and Patrick Wilcox; and several aunts, uncles and cousins.
In observance of Labor day we will have only two classes today, 0900 & 1630
Strength
Work to a heavy Shankle Complex: 1 Deadlift + 3 Hang Clean Pulls + 1 Hang Clean + 2 Jerks
Conditioning
“Bell”
3 rounds for time of:
0845 Weightlifting
1000 CrossFit
In teams of 2:
24 minutes, as many rounds as possible:
One team member runs 400m while the other team member works. Switch as many times as necessary. Total score is number of GTOH and burpees over the bar.
Conditioning
5 minutes, as many rounds as possible:
– Rest 2 minutes –
5 minutes, as many rounds as possible:
– Rest 2 minutes –
5 minutes, as many rounds as possible:
Mobility
1 minute banded lat stretch each side + 1 minute passive hang
