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04.26.2013

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Warm-up Drills
I. Run 400m
II. 6:00 AMRAP of
20ft Duck Walk
20ft Crab Walk
20ft Bear Crawl
20ft Leg Kicks
20ft Lateral Lunges
20ft Inchworms/Hollow Support
III. Mobility

“This You’ll Remember”
For time
6 x Burpee Muscle-ups
Run 50m (1st Cone & Back)
12 x Ring Dips
21 x Push-ups
Run 100m (2nd Cone & Back)
10 x Ground-2-Overhead Anyway (135/95lbs)
10 x Front Squat (135/95lbs)
Run 150m (3rd Cone & Back)
3 Rounds of
10 x Wallball (20/14lbs)
5 x Deadlift (315/205lbs)
Run 200m (4th Cone & Back)
5 x Burpees
10 x Bumper Ground-2-Overhead* (45/25lbs)

Post scores to comments.

Samy Daghir

11 thoughts on “04.26.2013”

  1. This You’ll Remember
    28:02
    4 Bar Muscle-ups + 6 pullups/ 6 ring dips/ 135#/225# DL/sandbag carry

    I put my number down next to Bobby “Badass”…hopefully that was meant for me.

    Reply
  2. This You’ll Remember
    28:02
    4 Bar Muscle-ups + 6 pullups/ 6 ring dips/ 135#/225# DL/sandbag carry

    I put my number down next to Bobby “Badass”…hopefully that was meant for me.

    Reply
  3. “This You’ll Remember” (04.26.2013)
    For Time:
    6 x Burpee Muscle-ups (18 pull-ups/18 ring dips)
    Run 50m (1st Cone & Back)
    12 x Ring Dips
    21 x Push-ups
    Run 100m (2nd Cone & Back)
    10 x Load Ground-2-Overhead Anyway (135/95lbs)
    10 x Load Completes Squat ROM (135/95lbs)
    Run 150m (3rd Cone & Back)
    3 Rounds of
    10 x Wallball (20/14lbs)
    5 x Deadlift (315/205lbs)
    Run 200m (4th Cone & Back)
    5 x Burpees
    10 x Ground-2-Overhead* (45/25lbs)

    Chase and Ashley 23:58 275#/185#

    ~Chase

    Reply
  4. “This You’ll Remember” (04.26.2013)
    For Time:
    6 x Burpee Muscle-ups (18 pull-ups/18 ring dips)
    Run 50m (1st Cone & Back)
    12 x Ring Dips
    21 x Push-ups
    Run 100m (2nd Cone & Back)
    10 x Load Ground-2-Overhead Anyway (135/95lbs)
    10 x Load Completes Squat ROM (135/95lbs)
    Run 150m (3rd Cone & Back)
    3 Rounds of
    10 x Wallball (20/14lbs)
    5 x Deadlift (315/205lbs)
    Run 200m (4th Cone & Back)
    5 x Burpees
    10 x Ground-2-Overhead* (45/25lbs)

    Chase and Ashley 23:58 275#/185#

    ~Chase

    Reply

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