Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Post total reps from all 32 intervals.
We will meet at the pull-up bars at 1100.
1 Round for time:
1000m Row
50 – 45lbs Thrusters
30 Pull Ups
We will meet at the pullup bars by the Airstation snap in field at 1100.
As many rounds as possible in 20 minutes of:
400m Run
20 Wall Balls 20 lbs (14 lbs for females)
200m Row
20 Kettlebell Swings 1.5 poods/53 lbs (Females uses 1 pood/35lbs)
We will meet in the CNATT MCMAP room in bldg 2368 at 1100. See you there..
5 rounds for time:
10 – 1 1/2 pood Kettlebell Walking lunges (alternating steps)
15 – 1 1/2 pood Kettlebell Swings
We will meet at the pullup bars by the snap in field at 1100.
Five rounds, each for time of:
20 Pull-ups,
30 Push-ups,
40 Sit-ups,
50 Squats.
Rest precisely three minutes between each round.
Workouts will go at two time each day at the following times.
0630 at the pullup bars with Maj Smith (Grinch)
1100 at the pullup bars with Capt Toledano
Look forward to seeing you there.
5 rounds for time of:
400m Run
10 Tire Flips 200 lbs
10 Kettlebell Swings 1.5 poods
10 Pull-ups
We will meet at the pullup bars by the snap in field at 1100. Look forward to seeing you there.
Five rounds for time
400m run
95 lb Overhead squat, 15 reps
We will meet at the pullup bars by the snap in field at 1100.
Three rounds of:
Wall-ball, 20 pound ball 10 ft target (Reps),
Sumo deadlift high-pull 75 pounds (Reps),
Box Jump, 20″ box (Reps),
Push-press 75 pounds (Reps),
Row (Calories).
1 minute rest in between rounds.
We will meet in Bldg 2368 ( The CNATT MCMAP room) at 1100.
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
We will meet at the pull up bars by the snap in field at 1100. If you prefer to start a little earlier, gear will be set up by 1030.
