Empty Bar-50-65-70-75-80%
E :90 for 18 minutes, alternate a squat set with a set of 8 Kroc Rows, heavier than last week, adding weight to the first 3 sets of rows, stick to the same weight for the last 3.
10 minute AMRAP:
20 Overhead Plate Lunges 45/25
10 Pull Ups
RX+ = 50/35# DBs, Chest to Bar
E :90 for 18 minutes, alternate a squat set with a set of 8 Kroc Rows/side, heavier than last week, adding weight to the first 3 sets of rows, stick to the same weight for the last 3.
10 minute AMRAP:
20 Overhead Plate Lunges 45/25
10 Pull Ups
RX+ = 50/35# DBs, Chest to Bar
3 Rounds for Time:
400m run
8 Muscle Ups
21 Wallballs 20/14
3 Rounds for time of:
800m Run
50 Back Extensions
50 Sit-ups
In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.
To learn more about Michael click here
RX+ghd situps, be careful with the volume on these if you do not do them regularly.
30 – 20 – 10
Pull ups
Calories rowing
right into
30 – 20 – 10
Shoulder to Overhead (Rx 95/63)(Rx+ 135/93)
Jumping Lunges
9 Rounds for time of:
7 Squat Cleans, 185#
8 Burpee Box Jumps, 36″
In honor of Canadian Forces Sergeant Prescott Shipway, 36, of Esterhazy, SK, Canada, was killed on September 7, 2008
To learn more about Ship click here