Monday July 4, 2011

“ROY” Five rounds 225 pound Deadlift, 15 reps 20 Box jumps, 24 inch box 25 Pull-ups Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, FL, assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine...

Sunday July 3, 2011

For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders Post time to...

Saturday July 2,2011

Hang Clean (10 minutes. work up to a heavy single) then: “The Chief” Max rounds in 3 minutes of: 135 pound Power cleans, 3 reps 6 Push-ups 9 Squats Rest 1 minute. Repeat for a total of 5 cycles. Post rounds completed for each of the 5...