For time
1000m row
80 squats
60 sit-ups
40 push-ups
20 pull-ups

3sets of 5 reps

"Tommy Mac"

12 Burpees
12 Thruster (all with 115/75)
12 Bp
12 Power Snatch
12 Bp
12 Push Jerks
12 bp
12 Hang Squat Clean
12 Bp
12 OHS
12 bp
12 Thruster
12 Bp
12 Power Snatch
12 bp
12 Push Jerk
12 bp
12 Hang Squat Clean
12 bp
12 OHS

time - 28:08

Sergeant Thomas R. MacPherson

Killed in action on October 12, 2012

Sgt. Thomas R. MacPherson, 26, was killed by enemy forces during a heavy firefight while conducting combat operations in Ghazni Province, Afghanistan. He was leading an a ssault against an enemy position when he was mortally wounded by small arms fire.

MacPherson was a team leader assigned to Company D, 2nd Battalion, 75th Ranger Regiment at Joint Base Lewis-McChord, Wash. He previously served one deployment to Iraq and this was his fourth deployment to Afghanistan.

For time:

30-20-10 reps of 95 pound front squats followed by 30 24" box jump

“McGhee”
30min AMRAP

5 Deadlifts (275/185lbs)
13 Push-Ups
9 Box Jumps (“24′/20″)

the 275 deadlift was way hard.

For time;

400m Run
30 Push ups
15 Toes 2 bar

400m Run
30 Air squats
15 Mountain climbers
(R/L=1)

400m Run
30 Wallballs 20/14
15 Burpee pull ups

400m Run

21-15-9
Clean & Jerk (135)
Pull-ups

Sigh. Annoyed with myself. I apparently lost count of rounds (reason number 1 to keep good track) on DT and it appears that I did 4 and not 5 rounds.

I still have no recollection of the individual rounds but my time was way too good based on how I was moving and the times of two other coaches from last year.

DT
5x
12 Dead Lifts at 155 lb.
9 Hang Power Cleans at 155 lb.
6 Push Jerks at 155 lb.

*Time is not official … working under the assumption that it was 4x and not 5x when I did it. So, to be safe, I will not count today’s workout as a benchmark but it was still a very good workout. The Push Jerks sucked serious ass after those hang power cleans.

800m run
100 pull UPS
800m run
100 push UPS
800m run
100 situps
800m run
100 squats

5 Rounds

5 Pull-ups (Weighted Strict if possible) - #30 Med Ball between feet
10 Push Jerk (50% of 1 Rep Max) - #145 (61%)
15 Sit ups (OH ball) - GHD W/#10