Tuesday 21/1/20…”Wonderboom”

4 Rounds Each for Time

Row 500m

12 Deadlifts @ Bodyweight

21 Box Jumps 24/20 inch

Rest 2 Mins after each round

Thursday 9/1/20…Pogo Stick

Group 1

21-15-9

Deadlift 85/60kg

Box Jump 30/24

Swap

Group 2

1 Minute Assault bike Sprint @ 100%

2 Minutes Rest

X 5 sets

Saturday 4/01/20 – Fight Gone Bad

“Fight Gone Bad”

3 rounds, 1 min per station, of:

Wall Ball, 20/14 lbs, 10/9 ft

Sumo Deadlift High-pull, 75/55 lbs

Box Jump, 20 in

Push Press, 75/55 lbs

Row Calorie

Rest 1 min

Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations.

Monday 4/11/19 20.4

For Time:

30 Box Jumps

15 Clean & Jerks 43/29kg

30 Box Jumps

15 Clean & Jerks 61/38kg

30 Box Jumps

10 Clean & jerks 83/52kg

30 Pistols Squats

10 Clean & Jerks 102/65kg

30 Pistols Squats

5 Clean & Jerks 124/79kg

30 Pistol Squats

5 Clean & Jerks 143/93kg

Saturday 27/07/19… “Whitten”

5 rounds for time of:

22 Kettlebell Swings, 24/16kg
22 Box Jumps, 24/20 in
Run 400m
22 Burpees
22 Wall Balls, 20/14 lbs

Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device. Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.

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