Bench Press
3-3-3-3-3-(3+)Max Rep of 90% (40%,50,60,70,80,90%)
Run 5K
27 February 2013
26 February 2013
WEDNESDAY 130226
Zeus"
Three rounds for time of:
30 Wall ball shots, 20 pound ball
75 pound Sumo deadlift high-pull, 30 reps
30 Box jump, 20" box
75 pound Push press, 30 reps
Row 30 calories
30 Push-ups
Body weight Back squat, 10 reps
Post time to comments.
King: 14:20 (1rd)
Harris: 45:00 (3rd)
Upshaw: 45:00 (1.5rd)
Three rounds for time of:
30 Wall ball shots, 20 pound ball
75 pound Sumo deadlift high-pull, 30 reps
30 Box jump, 20" box
75 pound Push press, 30 reps
Row 30 calories
30 Push-ups
Body weight Back squat, 10 reps
Post time to comments.
King: 14:20 (1rd)
Harris: 45:00 (3rd)
Upshaw: 45:00 (1.5rd)
25 February 2013
TUESDAY 130226
"Grace"
For time:
135 pound Clean and Jerk, 30 reps
Post your time:
Use 95 pounds, 65 pounds or broomstick as needed.
For time:
135 pound Clean and Jerk, 30 reps
Post your time:
Use 95 pounds, 65 pounds or broomstick as needed.
24 February 2013
MONDAY 130225
Back squat
5-5-5-5-5
Seven rounds of:
35 Double-unders
1 Snatch
Make one snatch attempt per round.
Post time and total of all successful snatches to comments. Do not count missed reps.
5-5-5-5-5
Seven rounds of:
35 Double-unders
1 Snatch
Make one snatch attempt per round.
Post time and total of all successful snatches to comments. Do not count missed reps.
21 February 2013
FRIDAY 130222
12-9-6-3 reps for time of:
95 pound Power snatch
Burpee
Post your time:
1. Ground to Overhead Ladder:
95lb, 115lb, 135lb, 145lb, 155lb, 165lb, 185lb, 195lb, 205lb, 215lb
The entire ground to overhead must be completed within 50 seconds.
The officer remains at the station until the call to “rotate” at which point he or she
will move to the next station. If the officer fails a lift, he or she has two choices.
The officer can continue to attempt the lift again within 50 seconds or officer can choose to do double-unders for a repetition tie breaker.
Post your loads and double-unders:
2. Complete as many rounds as reps as possible in 15 minutes of
15 Box jumps, 24” box
12 Pull ups
9 Hang Clean, 135lb(MEN) 95lb (WOMEN)
Post your rounds:
3. For Time:
Row 1000 meters
5 hand stand push-ups (HSPU)
10 Deadlift, 185lb (MEN) 135lb (WOMEN)
15 Toes to Bar
20 Burpees
Post your time:
95 pound Power snatch
Burpee
Post your time:
1. Ground to Overhead Ladder:
95lb, 115lb, 135lb, 145lb, 155lb, 165lb, 185lb, 195lb, 205lb, 215lb
The entire ground to overhead must be completed within 50 seconds.
The officer remains at the station until the call to “rotate” at which point he or she
will move to the next station. If the officer fails a lift, he or she has two choices.
The officer can continue to attempt the lift again within 50 seconds or officer can choose to do double-unders for a repetition tie breaker.
Post your loads and double-unders:
2. Complete as many rounds as reps as possible in 15 minutes of
15 Box jumps, 24” box
12 Pull ups
9 Hang Clean, 135lb(MEN) 95lb (WOMEN)
Post your rounds:
3. For Time:
Row 1000 meters
5 hand stand push-ups (HSPU)
10 Deadlift, 185lb (MEN) 135lb (WOMEN)
15 Toes to Bar
20 Burpees
Post your time:
20 February 2013
THURSDAY 130220
Push press 3-3-3-3-3-3-3 reps
Complete as many rounds as possible in 15 minutes of:
15 Chest to bar pull-ups
30 second Ring L-sit hold
Complete as many rounds as possible in 15 minutes of:
15 Chest to bar pull-ups
30 second Ring L-sit hold
WEDNESDAY 130220
Shoulder Press
Warm up 5-5-3
5-5-5+
Complete as many rounds and reps as possible in 12 minutes of:
50 Squats
30 Push-ups
15 Pull-ups
Post rounds completed to comments.
Warm up 5-5-3
5-5-5+
Complete as many rounds and reps as possible in 12 minutes of:
50 Squats
30 Push-ups
15 Pull-ups
Post rounds completed to comments.
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