MAX ROUNDS IN 20 MINUTES
5 Burpees
10 Wall Ball Shots, 10ft.
15 Kettlebell Swings
“Michael”
In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005
Complete 3 sets for time:
800m Run
50 Hip Extensions
50 GHD Sit Ups
“Filthy Fifty”
50 Box Jumps
50 Jumping Pull Ups
50 Kettlebell Swings
Walking Lunge, 50 steps
50 Knees to Elbows
50 Push Press, #45
50 Back Extensions
50 Wall Ball Shots
50 Burpees
50 Double Unders
3 Rounds for Time
800 m Run
50 Wall Ball Shots
50 Push Ups
4 Sets for Time
250 m Row
#85 SDLHP, 15 reps
#85 Push Jerk, 15 reps
Get Ups to Ball Slam, 15 reps
Max Reps in 20 Minutes
"Nicole"
Complete as many rounds in 20 minutes as you can of:
400m Run
Max Rep Pull-Ups
For Time
30 / 25 / 20 / 15 / 10 / 5 Rounds for Time of:
VIRTUAL SHOVELING
PUSH UPS
With an olympic bar holding only one plate (Men #45/ Women #25), touch the plate on one side of the barrier, then the other for one rep. Barrier is 24" box.
