With a team of 3:
As many rep as possible in 20 minutes of:
Station 1: Row 300 M
Station 2: pull ups
station 3: GHD sit ups
one partner on each station, while partner A rows 300 M, Partners B and C alternate working on their stations (only one may pull up or sit up at at time the other MUST rest).
your team is scored by TOTAL COMBINED pull up and GHD reps.
Have fun!
A: 5,5,5,3,3,3,1,1 Back squats increase loads for each set
B: 4 sets of 7 hang squat clean increase loads for each set
C: As many rounds as possible in 8 minutes:
1 rope climb
10 Kettlebell swings (35/53)
20 double unders
Happy Birthday to ALL my Aquarius’: Michell and Natalie N…I must be missing one or two? fill me in!
Aquarius is associated with circulation, so lets get our blood pumping:
10 rounds for time:
100 M sprint
10 box jumps
100 m sprint
10 sit ups
post times to comments
Max Rounds in 3 Min. of:
Complete as many rounds as possible in each cycle. Goal is to maintain that max number of rounds across the 5 cycles.
The Story:
Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, “The Chiefs” have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate “The Chief” in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.
“Zimmerman”
Complete as many rounds as possible in 25 minutes of:
11 Chest-to-bar pull-ups
2 Deadlifts, 315 pounds
10 Handstand push-ups
Post rounds completed to comments.
U.S. Marine Corps First Lieutenant James R. Zimmerman, 25, of Aroostook, Maine, assigned to 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, died on November 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Lynel Winters, parents Tom and Jane, sister Megan, and brother Christian.
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