Donny 21-15-9-9-15-21 Reps For Time Deadlifts (225/155 lbs) Burpees U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, IA, assigned to the 1st Battalion, 133rd Infantry Regiment, Iowa Army National Guard, based in Waterloo, IA, died April 13, 2011, in Laghman province, Afghanistan, of wounds suffered when insurgents attacked his unit using an improvised
Gymnastics HSPU Deficit/ Kipping Practice EMOM x 10 min -5 HSPU (Build up on deficit every 2 mins) (S1: No deficits – work on kips) (S3: 5 x kick up on wall + slow descent + fall off wall) (S4: 5 sec Handstand Wall Hold + 5 Pike Push-ups) *Score highest successful deficit set MetCon
Warm-up -Thorough snatch warm-up of squat vs. power snatch Weightlifting EMOM x 12min -Power Snatch + Hang Squat Snatch + 3 Burpees (all at 70-75% of 1RM) MetCon Helen 3 RFT: -400m RUN -21 KBS (53/35#) (S1: 35/26#) -12 Pull-ups (S1: Jumping Pull-ups) (S2: Ring Rows) Core Cashout 3 Sets: -20 sec Hollow Rock Hold -20
CHIPPER -60 Overhead Plate Lunges (45/25#) (S1: 25/15#) -50 Box Jumps (24/20) (S1: lower ht, still jump) -40 Push-ups -30 GHD Hip Extensions (S1: Supermans) -20 Thrusters (95/65#) (S1: 75/55) -10 Sit-ups -5 Burpees & BACK UP THE LIST^^^ Cooldown/Mobility 45-60 sec in each position -Childs Pose -Pigeon Stretch (each leg) Core Cashout Accumulate 3
