Hero

Hero

Abbate (Time)
For Time:
Run 1 mile
21 Clean and Jerks, 155#
Run 800 meters
21 Clean and Jerks, 155#
Run 1 Mile
In honor of U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, HI, was killed on December 2, 2010

thurs

thurs

clean and jerk (30 reps)
every 45 seconds for 15 mins
1 clean and jerk
Metcon (AMRAP – Rounds and Reps)
11 min amrap
2 power clean
2 bar facing burpee
2 power jerk
add 1 rep to each barbell movement
2 bar facing burpees each round

wed

wed

tabata (Weight)
12 rounds
tabata 20 seconds on 10 seconds off
odd deadlift
even barbell shrug
Metcon (AMRAP – Rounds)
9 min amrap
5 dumbbell shoulder overhead
4 burpee shuutle braud jumps

Hero

Hero

Nate (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings, 70#
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.