Friday!!

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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.

 

DT

Five rounds for time of:
155/110 pound Deadlift, 12 reps
155/110 pound Hang power clean, 9 reps
155/110 pound Push jerk, 6 reps

Post time to Zen.

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Thursday

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15 minute EMOM

First 5 minutes 3 Power Snatches each minute

Second 5 minutes 2 Power Snatches each minute

Third 5 minutes 1 Power Snatch each minute

Then-

Front Squat 5×5 @ 75% of 1 rep max

Conditioning:

3 rounds of:

5-10 Push ups

8-12 Mountain Climbers on the rings

30 Second L-Sit Hold

Post Loads to the Zen.

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Thursday

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You will have 12 minutes to establish a 1 rep max in the Shoulder Press.

Then:

You will begin an EMOM using 110%of your shoulder press weight.

15 minutes:

  1. Push Press 3 reps
  2. Push Ups 10/7 reps
  3. Pull Ups 7/5 reps (strict)

Conditioning:

3 rounds of:

5 Inverted hangs to lower on rings

10-12 V-ups

 

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Tuesday

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EMOM

Thrusters for 5 minutes you will do 5 thrusters every minute on the minute.

First 5 minutes you will use 75/50lb,

Second 5 minutes you will use 95/65lb

Third 5 minutes you will use 115/80lb

Every 5 minutes you will add 20/15lb to the load until you are unable to complete all 5 reps in one minute.

You are responsible for changing your own weight, no outside help is allowed.

Post rounds completed to the Zen.

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