VIOLA 25min AMRAP 3, 6, 9, 12, 15 Reps & so on: -Thrusters (95/65#) -Pull-ups -Over-the-Bar Burpees Alex Viola 29, of Keller, Texas, assigned to 3rd Battalion, 7th Special Forces Group (Airborne), Eglin Air Force Base, Fla.; died Nov. 17, in Kandahar, Afghanistan, of wounds suffered when his unit was attacked with an improvised explosive
Weightlifting 1RM Push Jerk -12min to build to heavy push jerk from the rack 3 RFT: -200m RUN -20 Toes-to-Bar -200m ROW -20 Deadlifts (135/205#) **16min Time Cap Core/Back Cashout 3 Sets: -15 GHD Sit-ups -20 sec Hollow Rock Hold -10 Double Dumbbell Rows (1 sec pause at top)
Gymnastics Conditioning HSPU Skill Work 10min open skill practice time: -Find max deficit HSPU -Kip Practice -Negative HSPU strength work -“Kicking-up” Practice MADDIE 16min AMRAP -4 Squat Cleans (135/95#) -11 Burpee Box Jump Overs (24/20”) -20 Double-Unders (S1: 40 Singles) Mobility Calves/Achilles Stretches Core Cashout Max Plank Hold Contest! Record top times on whiteboard
Weightlifting EMOM x 10 min Hang Power Snatch + OHS -add weight every successful complex 2min Max Effort Repeats -2 min Chest-to-Bar (S1: Pull-ups) -1 min REST -2 min Back Squats (135/95#) -1 min REST -2 min KBS (70/53#) -1 min REST -2 min Lunges -1 min REST -2 min Cal Row **Score is total
Team Sacrifice! For Time: -400m RUN -40 Wall Balls (20/14#) -400m RUN -40 Sit-ups -40 Ground to Overhead (95/65#) -40 Sit-ups -400m RUN -40 Wall Balls -400m RUN Mobility -1 min Deep Squat Hold -1 min Pigeon Stretch each side Core Cashout 2 Sets: -30 Sec Side Plank each side -30 Russian Twists (45/25#)
