Hero Week- Tue, May 20 “Nino” (Time) For Time: 30-20-10 Row Calories GHD Sit Ups KB Swings @ 53/35# Box Jumps @ 24/20″ Thrusters @ 95/65# In honor of SSG Nino D. Livaudais Born in Olongapo, Philippines, Staff Sergeant Nino D. Livaudais died on 3 April 2003 of wounds sustained when a Vehicle-Borne improvised explosive
Hero Week- Mon, May 19 “El Rey” (AMRAP – Rounds and Reps) Ballad of the Tan Beret 28 MIN AMRAP 8 Cleans @ 155/105# 2 Bar Muscle Ups 20 Bike Calories In memory of Sgt 1st Class Antonio Rey (Rod) Rodriguez SFC Antonio Rey Rodriguez, affectionately known as “ROD” by his comrades, was born on
Endurance- Sun, May 18 Suggested Warm-Up Warm-Up 1 ROUND (25’ for each movement) 200m Run Walking Samson Lunges Toe Walk Bend & Sweep Heel Walks Walking Figure 4 High Knees Walking Lateral Lunges Butt Kickers 200m Run Into… 2-3 ROUNDS (Time Permitting) 10 DB Alt. Around the Worlds 10 Scap Push-Ups 10 Push-Up to Pike*
CrossFit – Sat, May 17 Suggested Warm-Up Warm-Up 2 ROUNDS 1:00 Bike 12 Good Mornings 12 Cossack Squats 12 Air Squats 12 Dead Bugs 6 Slow Cat Cows Into… 2 ROUNDS :20 Moderate Hard Bike :10 Easy Bike :20 Moderate Hard Bike :10 Easy Bike 12 Sit Ups 12 Alt Box Step Ups (RND 2:
CrossFit – Fri, May 16 Celiz (Time) 1 mile Run 75 Hand-release Push-ups 75 Air Squats 1 mile Run 75 Sit-ups 75 Box Jumps 24/20″ RX: Ruck or Weighted Vest 20/15# Score is Time
