Seven rounds:
1.5 pood/ 1 pood Kettlebell swing, 15 reps
95/65 pound Power clean, 15 reps
15 Box jumps, 24″/20″ box
Post total time.
In honor of U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, was killed on February 13, 2010
To learn more about Wittman click here
AMRAP x 20 min:
10 Deadlifts
15 Sit-Ups
20 Wall ball shots
In 15 min:
Build to a heavy complex:
1 Hang Power Snatch +
1 Overhead Squat +
1 Hang Squat Snatch
3 Rounds for time:
100 Double-Unders
20 Pull-ups
10 Power Snatch
Time Cap: 14 min
In 15 min:
Complete 7 sets increasing weight:
1 Hang Squat Clean + 1 Pause Squat Clean (below the knee)
For time:
30 Thrusters
30 Squat Cleans
Every minute starting from 0:
30 Double-Unders
10 Rounds for time:
6 Burpees
10 Alt. Dumbbell Snatch
10 Dumbbell Overhead Lunge
Time Cap: 19 min
In teams of 2 for time:
1000 m Run
100 Sit-Ups
100 Push-Ups
100 Air Squats
100 Burpees
100 Lunges
1000 m Run
I go You go!
Every 5 min x 4 rounds:
90 sec Wall Sit
30 sec Max reps Air Squats
60 sec Wall Sit
10 Squat Jumps
2&2 for time:
100 Push-ups
800 m Run
75 Push-ups
1200 m Run
50 Push-ups
1600 m Run
25 Push-ups
2000 m Run
EMOM x 30 min:
Min 1: 10 Burpees
Min 2: 20 Jumping Squats
Min 3: 30 Mountain-climbers