Foo 13 Bench Presses, 170#/125 Then complete: 20-Minute AMRAP of: 7 Chest-To-Bar Pull-ups 77 Double-Unders 2 Squat Clean Thrusters, 170#/125 28 Sit-ups In honor of Sgt. Gary “Foo” Morales, of the Port St. Lucie County Sheriff’s Office in Florida, died Feb. 28, 2013. Sgt. Gary “Foo” Morales, of the Port St. Lucie County Sheriff’s Office
Weightlifting Hang Power Clean Every 2 Minutes for 14 Minutes 3 Hang Power Cleans, Start at 65% and build up to 85% of your 1 rep max. Metcon Metcon (Time) Sprint 100 Meters Rest 60 sec Sprint 80 60 sec Sprint 60 60 sec Sprint 40 60 sec Sprint 20 60 sec Sprint 10 Sprints
Black Jack For Time 20 Push-Ups, 1 Sit-Ups 19 Push-Ups, 2 Sit-Ups 18 Push-Ups, 3 Sit-Ups …continue this pattern until… 2 Push-Ups, 19 Sit-Ups 1 Push-Ups, 20 Sit-Ups Each round consists of 21 reps (aka: “blackjack”) for a total of 441 reps in the workout.
For time: Row 800 meters 20 Burpees 20 Deadlifts (315/215 lbs) Rest until the running clock reaches 10:00, and then… For time: Run 400 meters 10 Snatches (135/85 lbs) Run 400 Meters 10 Overhead Squats (135/85lbs) Rest until the running clock reaches 20:00, and then… For time: 100 Double Unders 30 Toes-to-Bar 20 Shoulder to
Jonesworthy For Time 80 Air Squats 40 Kettlebell Swings (1.5/1 pood) 20 Pull-Ups 64 Air Squats 32 Kettlebell Swings (1.5/1 pood) 16 Pull-Ups 50 Air Squats 25 Kettlebell Swings (1.5/1 pood) 12 Pull-Ups 32 Air Squats 16 Kettlebell Swings (1.5/1 pood) 8 Pull-Ups 16 Air Squats 8 Kettlebell Swings (1.5/1 pood) 4 Pull-Ups 8 Air
