3 Rounds
15 Ohs (42,5 kg/30)
15 T2B
———
[youtube http://www.youtube.com/watch?v=wjuULPqI-WY&w=420&h=315]
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Sunnuntai 260212
“Zimmerman”
25 min amrap
11 C2B pull-ups
2 DL (142,5 kg)
10 Handstand push-ups
———
U.S. Marine Corps First Lieutenant James R. Zimmerman, 25, of Aroostook, Maine, assigned to 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, died on November 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Lynel Winters, parents Tom and Jane, sister Megan, and brother Christian.
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Lauantai 250212
Run 800 m
400 m farmer carry (24kg/16)
Run 800 m
———
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Perjantai 240212
Back squat 5-3-1
or
find your 1RM
———
“VL”
21-15-9
Med ball squat clean wallball (20lb/14)
Clean (60kg/40)
———
[youtube http://www.youtube.com/watch?v=3fRtn28v-Uk&w=420&h=315]
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Torstai 230212
Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 rep
(Clean is from the ground, power or squat.)
———
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Keskiviikko 220212
3 Rounds
20 Hang power snatch (35 kg/25)
12 Box jump (60cm)
Row 400 m
———
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Tiistai 210212
Deadlift 5-3-1
———
3 Rounds
5 Hang clean
1 min Pull-ups
(Rest between rounds and go heavy on clean)
———
[youtube http://www.youtube.com/watch?v=T2PgeBthZQE&w=560&h=315]
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Maanantai 200212
Snatch 5-3-1
———
3 Rounds
5 Push press
1 min push ups
(Rest between rounds and go heavy on PP)
———
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Sunnuntai 190212
Good morning (no rx`d)
———
3 Rounds
5 Deadlift
1 min squat
(Rest between rounds and go heavy on DL)
———
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Lauantai 180212
———
“Murph”
Run 1600
100 pull-ups
200 push-up
300 squats
Run 1600
(You may partition the pull-ups, push-ups, squats as needed.
If you got a weight vest use it.)
———
In memory of Navy Lieutenant Michael
Murphy, 29, of Patchogue, N.Y., who was
killed in Afghanistan June 28th, 2005.
[youtube http://www.youtube.com/watch?v=N37t_LY_y0c&w=560&h=315]
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