“Annie”
50-40-30-20-10
Double Unders

Abmat Sit Ups

not a PR but at least im sticking consistent in the low 7's.

500m Row
6 Front Rolls (is what it equated to via distance, pretty much a sommersault
21-15-9 of: Burpee Box jumps @ 20", KB swings (16kg), Double Unders
400m Run

Had a great time with Mike and Paul reppin CFSC. Mike took 1st for the Men Rx, I got 2nd for women Rx and I think Paul was 3rd for Men Rx

Teams will perform a blind search and rescue operation. Wearing blackened out goggles all team members must travel to other side using a hose length as their guide. The course will have obstacles along the way to contend with, navigate over, under and through. Once the dummy is found, the team must bring the dummy back to the starting position.

Station A: The team must do a marked distance of a Kaiser hit with sledge hammer. All team members must participate and maintain hitting order until completion.

Station B: Teams will be designated a pile of items that must be transported from one location to another. The items will be various weights and awkwardness. All items must be moved before moving on (Dummy, tire, kettle bells, hoses, couplings, tennis balls, medicine balls, etc)

Station C: Teams will pick up a dummy on a stretcher and run to next station

Station D: Team will drop the dummy and complete 100 ceiling pulls with a bar bell (45/35). Members are able to partition reps however they like to reach 100, however each member must perform as least 10 reps.

Station E: Team member will roll one hose length each from a stretched out position.

Team will then pick up the dummy on a stretcher, return to Station Band move all their equipment back to original designated area. Once all the equipment is returned to original area the team then runs to next station

Station F: Team will pull a charged 60mm hose to a designated line where they will hit a target

Warm Up:
2x
10 Russian Kettle Bell Swings - 52 LBs
10 Kettle Bell Snatches (each hand/arm) - 44 LBs
5 Toes to Bar

Mobility:
Stretch Something!

Max Effort:
One Rep Max - Dead Lift
335 LBs (PR)

MetCon:
21-15-9 Dead Lift (185 LBs)
42-30-18 Double Freaking Unders

Warm Up: Joint Mobil­ity fol­lowed by 2 Rounds -
12 Squats
12 Push Ups
12 Lunges
12 Sit Ups

Work:
800M Run
50,40,30,20,10
Dou­ble Unders 3xSingles
Push Ups
800M Run

After Party: 50KB Swings

Deadlift 5RM
305# ( I actually did a 6th)

Squat 3x5x225#

Press
5,5,5
135, 155, 135#

In the words of TMFK “It’s Deadlift Friday People”!!!!

Worked up to 1RM deadlift since having not worked up to this before.

Started with 10 BW DLs, then 3 at 225, 1 at 255, 1 at 275, and 1 at 295 for PR

Rest then opt.:

15 min AMRAP

3 BWDL

30 DU’s

200m Run

Did 6 and 1/3 rounds at 185.

E3MOM

1 power snatch + hang snatch

In teams of 2 with a running clock:

0:00-15:00
AMRAP
10 Hang Power Cleans + Shoulder to Overhead (60/40kg)
20 Push-ups
30 Toes to Bar
40 Air Squats
50 Calorie Row

15:00-17:00 REST

17:00-32:00
AMRAP
10 Hang Power Cleans + Shoulder to Overhead (60/40kg)
10 Push-ups
15 T2B
20 Air Squats
25 Calorie Row

Rx+: HSPU instead of Push-ups
Split work how you wish!
Goal: To complete more reps in the second part!