Monday 2018.02.12
Conditioning
Open Workout 14.5/16.5
For time, 21-18-15-12-9-6-3 reps of:
- Thrusters (95/65)
- Bar Facing Burpees
Saturday 2018.02.10
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.
“McGhee”
Complete as many rounds as possible in 30:00:
- 5 Deadlifts (275/185)
- 13 Push Ups
- 9 Box Jumps (24/20)
You may perform this workout as an individual or you may work with a partner or team. For team version alternate whole rounds.
Friday 2018.02.09
Strength
Back Squat
Performance:
- 4 x 5 @ 75%
Rest 1:30
Fitness:
- 4 x 2-4 @ 21X1
Conditioning
For time:
- 1000m Row
- 60 Air Squats
- 750m Row
- 30 Goblet Squats (53/35)
- 500m Row
16:00 time cap.
Thursday 2018.02.08
Gymnastics
3 Rounds
Complete as many rounds as possible in 3:00:
- 5 Unbroken Handstand Push Ups
- 5 Unbroken Chest to Bar Pull Ups
- 5 Unbroken Toes to Bar
Rest 1:00 between rounds.
Fitness:
3 Rounds
Complete as many rounds as possible in 3:00:
- 5 Unbroken Perfect Push Ups
- 5 Unbroken Ring Rows
- 5 Unbroken Knee
Rest 1:00 between rounds.
Wednesday 2018.02.07
*Reminder*
The deadline to order your 2018 Team Solidarity T-Shirt is TONIGHT.
Pre order your t-shirt here.
Strength
Every :45 for 10 sets:
- Clean x 1.1 @ 65-75%
Fitness:
- Slow clean pull + hang clean (position 2)
Conditioning
With a partner, alternating full rounds, complete 4 rounds each:
- 15 Hang Squat Cleans (95/65)
- 20/15 Calorie Bike or Row