May 012015
 

For Time:
25 DU (5:1 Singles)
50 Tire Flips
25 DU (5:1 Singles)
50 V-Ups
25 DU (5:1 Singles)
50 KB Swings – 53/35
25 DU (5:1 Singles)

11181849_10206772255730642_2211770922482139216_n

Apr 302015
 

A. 10 MIN to Est 5RM Push Press [From Rack]

B. For Time:
30 Wall Ball Throw (20/14) Buy-In
Then 3 Rounds of:
9 Bar-Over Burpees
12 Box Jumps (24/20)
15 Thrusters (95/65)

11182026_10206767964023352_2828331888460618600_n

Apr 292015
 

For Time:
200m Run
10 Hang Power Snatch – 75/55
10 T2B
400m Run
20 Hang Power Snatch – 75/55
20 T2B
600m Run
30 Hang Power Snatch – 75/55
30 T2B
800m Run

11188421_10206755770198514_7815562826755338278_n

Apr 282015
 

A. Tabata Plank Holds, 6 Rounds of:
20sec FLR Hold, 10sec Rest
20sec Side Plank [L], 10sec Rest
20sec Side Plank [R], 10sec Rest

B. 4 Rounds, Each at Max Effort:
Row 250m [Damper = 3]
8 HSPU
16 Front Rack Barbell Lunges (alternating legs)
Rest until fully recovered
Score is the lowest load used for Lunges

IMG_6344

Apr 272015
 

A. 10 MIN EMOM: 1 Clean (For Load, Build up to a 1RM)

B. 12 MIN AMRAP:
20 DU (5:1 Singles)
15 Sit-Ups
10 DL – 115/75
5 S2OH – 115/75

11139425_10206740338692736_9035284672965489204_n

Apr 262015
 

With a partner or solo, 10 Rounds For Time:
Sprint 100 meters
10 Pull-Ups
Sprint 100 meters
10 Burpees
Rest 30 Seconds

Compare to 24-Jun-2014

bradley

U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, IL, assigned to the 10th Air Support Operations Squadron, based in Fort Riley, KS, was killed on January 3, 2010, by an improvised explosive device in Zhari district, Kandahar Province, Afghanistan.

He is survived by his wife Tiffany, daughter Chloe, parents Gary and Paula, and brother Ryan.

First posted August 17 2011