DT In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J. 5 rounds for time: 12 Deadlifts (155/110), 9 Hang Power Cleans, 6 push Jerks.
3 Rounds for time: run 800 meters, 30 air squats, 20/16 calories on rower. *men 20 / women 16 Core Cash Out: 3 rounds: 1 minute hollow body hold, :40 arch body hold. Great video on how the hollow position and arch position tie into the pull up.
Strength: Power Clean 1-1-1-1-1-1-1. Build to a 1RM power clean. Conditioning: 8 rounds for time: 3 power cleans (165/115), 5 Toes to bar, 7 burpees. Open post to see toes to bar video.
Strength: Back Squat 2-2-2-2-2. Build to a 2RM. Compare your notes to May 8th to see the last time testing a 2RM. Conditioning: 5 minute AMRAP: 8 American Swings (53/35), 16 Wall Balls, 32 Double Unders. *rest 1 minute x 2 rounds. Open post to see video.
Monday Strength: strict press: 3-3-3-3-3 Build to a 3RM. Conditioning: For time: run 200 meters, 12 pull ups, 15 push ups, run 400, 12 pull ups, 15 push ups, run 600 meters, 12 pull ups, 15 push ups. Click on post to see video.
KLEPTO U.S. Air Force Major David “Klepto” L. Brodeur, 34, of Auburn, MA, assigned to the 11th Air Force, based at Joint Base Elmendorf-Richardson, AK, died on April 27, 2011 in Kabul, Afghanistan, of wounds sustained from gunfire from an Afghan military trainee. He is survived by his wife Susie, daughter Elizabeth, and son David.
If you have not yet paid for the fishing trip please do so when you come to class. Cost is $65. A) For total Reps: :35 max hang power cleans (115/75) / rest :25 :35 max calories on rower / rest :25 :35 max push jerks (115/75) / rest :25 :35 max box jumps (24″/20)