Workout of the day

Workout of the Day
Practice/skill
Double unders
Flight simulator
1-2-3-4-5-6-7-8-9-10-15-20-25-30-35-40-45-50
If you do not complete a set u must retry until completion

then
Death by kettlebells
EMOM INCREASE BY MULTIPLES OF 3
Min 1
3 swings 25/45lbs
Min 2
6 swings
Min 3
9 swings
Min 4
12 swings……
Once you fail rest 1 minute the work back down the EMOM LADDER

Post your scores to the Whiteboard.


Workout of the Day

Workout of the Day
Strength
Minute 1
9 Clean and Jerks 135/95
Minute 2
7 Clean and Jerks 185/115
Minute 3
5 Clean and Jerks 205/135
Minute 4
3 Clean and Jerks 225/155
Minute 5
1 Clean and Jerks 245/175

then
Practice for 10 Minutes
Complete 60 Ft Handstand Walk

then
10 Minute AMRAP
ARS
Hang Cleans 115/75
Shoulder to Overhead 115/75
Back Squats 115/75

Post your scores to the Whiteboard.


Workout of the day

Workout of the Day
Overhead Squat
Find your 1 rep max.
then
“Falkel”
Complete as many rounds as possible in 25 minutes of:
8 Handstand push-ups
8 Box jump, 30 inch box
15 foot Rope climb, 1 ascent

U.S. Army Staff Sergeant Chris Falkel, 22, of Highlands Ranch, CO, assigned to the 1st Battalion, 3rd Special Forces Group, based in Fort Bragg, NC, was killed on August 8, 2005 by enemy small-arms fire in Deh Afghan, Afghanistan.

Post your scores to the Whiteboard.