“Dirty Thirty”
30 Box Jumps (24/20)
30 Jumping Pull-ups
30 Kettlebell Swings (1.5/1)
30 Walking Lunges
30 Knees to Elbows
30 Push Press (45/35)
30 Good Mornings (45/35)
30 Wall Ball Shots (20/16)
30 Burpees
30 Double Unders – subbed singles
18:56
A. AMRAP in 4 Min:
5 CTB Pull ups
5 Box Jumps (30/24)
Rest 3 Min
B. AMRAP in 4 Min:
10 Burpees
15 Push Press (95/65) 55
Rest 3 Min
C. AMRAP in 4 Min:
10 Overhead Squat (95/65) 45
25 Double Unders – Singles
128
2 Squat Snatches (~80% of 1RM) 42lbs
Run 400m
2 Squat Snatches
20 Jumping Pull-ups
2 Squat Snatches
Run 400m
2 Squat Snatches
20 Burpees
2 Squat Snatches
10:50
4 Rounds:
10 Kettlebell Swings (2/1.5 pood) 1pood
15 Burpees
20 Situps
10:37
“Freddy’s Revenge”
5 Rounds:
5 Shoulder to Overhead (185/125) 70 for 2 rounds, 65
10 Burpees
8:49
4 Rounds
20 DB Snatch (10 each) 20Lbs
10 Burpees
20 Situps
11:47
5 Rounds
5 Power Snatch (95/65) 55lbs
10 Pull-ups 5 kipping
10 Burpees 8
Rest 2 Minutes
14:44
U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, Ga., assigned to the 6th Security Forces Squadron at MacDill Air Force Base in Tampa, Fla., was killed September 8th, 2009, while on a mission near Baghdad, Iraq, when an improvised explosive device detonated near his vehicle. Helton is survived by his mother, Jiffy Helton.
“Helton”
Three rounds for time of:
Run 800 meters
50 pound Dumbbell Squat Cleans, 30 reps -15lbs
30 Burpees
43 minutes – 12 burpees
Overhead Squat
5-5-5
55-60-65(PR)
10 Minutes AMRAP
20 KB Swings (1.5/1)
5 Burpees
4 + 13 rx
WOD
5 Rounds
200M R0w
5 Hang Squat Cleans – 55#
10 Burpees
2 Minute Rest
21:23
PCF
