10 Rounds for time of:
150m Run
7 Chest-To-Bar Pull-ups
7 Front Squats, 135#
7 Handstand Push-ups
In honor of Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, died July 3, 2009
To learn more about Bulger click here
11min AMRAP of:
3 Ring Push-ups with feet on plate 2-45/1-45
1 Wall Climb (Rx: hip must touch wall)
3 DB Thrusters 50/35 (one DB in ea hand)
1 Wall Climb (Rx: hip must touch wall)
14min AMRAP of:
12 Air Squats
10 Mountain Climbers
8 Wall-balls 20/14
6 RKBS 53/35
4 T2B
14min AMRAP of:
4 Power Cleans 155/105
6 HSPU
8 DL 155/105
10 Weighted Sit-ups 35/25 plate
6 RFT of:
7 Power Snatch 95/65
7 Box Jump 24/20
7 Pull-up
For time, 50-40-30-20-10 of:
Sledgehammer Strikes 10/8
Weighted Sit-up 25/15 plate
Front Squat 75/55 (no rack)
Single Arm Push Press 35/20 (half reps ea arm)
Jumping Lunges
Weighted Russian Twists 25/15 plate
**Stop every 3min and perform 6 Gorilla Box Jumps 24/20. Continue wherever you left off**
With a Sandbag
Cash-out: 100m Run with bag
For time 21-15-9 of:
Power Clean
Back Squat
Bag facing Burpee
Cash-out: 100m Run with bag
Rx: 70/55
5min AMRAP of:
6 Pull-ups
6 C&J 115/85
*2min Rest
5min AMRAP
7 Push-ups (Chest to the ground – leading with the chest)
7 AKBS 53/35
8min EMOM of:
8 Alt Single Arm DB Snatch 50/35 (DB’s heads must touch ground ea rep)
16 Air Squats (below parallel)
Rx: must perform both movements within a min each time
*3min Rest
6min EMOM of:
Odd: 8 Wall-balls 20/14
Even: 8 Shoulder Press – no rack **Score is weight used
4 RFT of:
400m run Alt every 100m
40 HRPU – Alt every 10 reps
40 DUs – Alt every 20 reps
40 Back Squats 95/65 Alt every 10 reps (no rack)
40 Cal Row – Alt every 10 cals
40 S2OH 95/65 – Alt every 10 reps (no rack)