Run 400m
10 pvc pullovers
10 presses with bar or pvc behind the neck in snatch grip
10 overhead squats
10 snatch balance
10 snatch pulls
10 high pulls
10 muscle snatch
10 power snatch
10 full snatch
stretch
5 x 200m row
rest 90 sec in between
Score slowest round
LIFE
12 min AMRAP
6 deadlift 95/65
20 walking lunges with 10# plate
15 cal row
SPORT
12 mn AMRAP
8 Deadlift 185/125 rx+ 225/155
20 walking lunges with one DB overhead 40/25 rx+ 50/30
15 cal assault bike
LIFE
20 min EMOM
Even: max hanging knee raises in 30 sec.
Odd: max Thrusters 65/45 in 30 sec.
*score is max reps from all 20 min.
SPORT
20 min EMOM
Even: max T2B in 30 sec.
Odd: max HSPU in 30 sec.
*score is total max reps for all 20 min.
For time:
Run 800 meters
50 Back Squats, 135#
50 Bench press, 135#
Run 800 meters
35 Back Squats, 135#
35 Bench press, 135#
Run 800 meters
20 Back Squats, 135#
20 Bench press, 135#
Run 800 meters
1 Muscle-up
In honor of U.S. Marine Corporal Keaton G. Coffey, 22, of Boring, Oregon, was killed on May 24, 2012
To learn more about Coffey click here
Teams of 2
6 reps @ bar
4 reps @ 50%
3 reps @ 60%
2 reps @ 70%
2 reps @ 80%
2 reps @ 85%
1 Rep @ ?
1 rep @ ?
30 sled pushes, 50 ft.
Women 25#
Men 45#
Rope Climb
15 min amrap
10 sit-ups
5 burpees
1 rope climb
200m run
3 Rounds
30 sec couch stretch
20 banded face pulls
20 sec side plank each side
10 air squats with 10# plate and a 5 sec pause at the bottom
LIFE
12 min AMRAP
12 KB Deadlift 70/55
75 Single Jump rope
2 Bar MU progression
SPORT
12 min AMRAP
6 Deadlift 185/125
30 Double Unders
2 Bar MU
LIFE
18.15.12.9.6.3
Pushups
Single leg squat to box
Hanging knee raises
SPORT
18.15.12.9.6.3
Pushups
Pistols
Toes to Bar
*longer rests should be taken the heavier it gets. Try to stay 90 secs to keep intensity higher.
LIFE
3 Rounds for Time
20 Wallball 14/12
20 Power Clean with DB 30/20
SPORT
3 Rounds for time:
20 Wallball 20/14
20 Power Clean 95/65
Team Coe
teams of 2
10 rounds
10 thrusters 95/65
10 ring pushups
30 cal assault bike
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