1.) 3 Rounds
Row 400m
10 Clean & Jerks 155/105lb
2.) Snatch 5 x 3 @ Low Hang
7 min Hollow Rock & Superman, alternating every 30 sec. Holds if unable to rock.
3.) Back Squat 5 x 3 @ 85%, every 2 minutes
4.) 3 x ME Deficit Handstand Push-up
5.) APFT
2 minutes of ME Push-ups, Touch chest to the ground. Must maintain a plank for the entire 2 minutes and no resting on your knees.
Rest 10 minutes
2 minutes of ME Sit-ups, Use Dumbells or partner to hold feet, hands interlocked behind head. No resting on back.
Rest 10 minutes
Run 2 miles, for time
See how you score:
http://www.wiu.edu/coehs/military_science/physical_training/APFT Standards.htm
You must login above to log your score
Pam Bozec
19:39 85# 55# snatch
20
4
Good job today.
Thanks Brooke!! So thought about taking the 10's off!
Thanks Brooke!! So thought about taking the 10's off!
Good job today.
Pauly VanderKelen
10:37 / Ran 400s
Low hang snatch triples: 115,135,155,175,175,175# / 5x3 HBBS: 275,285,295,305,315# / Not 85% because of tweaked knee / 1-2-3-4-5-6-7-8-9-10 reps of 185# bench press & C2B pull-ups with Shane!
1
0
Sal Bertuglia
7 seconds slower than Charlie (rx)
24
2
The real reason I'm taking a break- I can't handle you beating me and it's inevitable ;)
The real reason I'm taking a break- I can't handle you beating me and it's inevitable ;)
Theresa Rosenquist
15:02 (subd)
Im not allowed to have wgt in my hands until Sept 27th, not even a MB. So, 3×{500m/10 PVC Sn >> 50 Burpees. 7 HR/SM & EC: moved last bits of stuff from #1014.
10
0
Todd Rocheleau
The weekend kicked my ass!!!
15
4
But you have a great voice!
Can't wait til the next one!!
Can't wait til the next one!!
But you have a great voice!