4 rounds for time of:
Air Bike, 1200 m
15 Hanging Scapula Contractions
6 Push Jerks, 70% 1RM
–then–
For time:
30 Strict Handstand Push-ups
Tag: Push Jerk
230825
“DT”
5 rounds for time of:
12 Deadlifts, 155/105 lbs
9 Hang Power Cleans, 155/105 lbs
6 Push Jerks, 155/105 lbs
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.
230728
Shoulder Press 1-1-1-1-1, using heaviest weight per set
Push Press 3-3-3-3-3, using heaviest weight per set
Push Jerk 5-5-5-5-5, using heaviest weight per set
230421
“Air Force”
For time:
20 Thrusters, 95/65 lbs
20 Sumo Deadlift High-pulls, 95/65 lbs
20 Push Jerks, 95/65 lbs
20 Overhead Squats, 95/65 lbs
20 Front Squats, 95/65 lbs
Every 1 min (starting at 0:00) complete:
4 Burpees
Athletes must do 4 burpees at the beginning of every 1 min before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once he/she has completed all 20 reps. If the 1 min clock beeps during a repetition, the athlete will complete their rep and then start their 4 burpees.
230313
Every 1 min for 10 mins do:
1 Clean, pick load
— Rest as needed —
Every 2 mins for 16 mins do:
2 Push Jerks, pick load
— Rest as needed —
Every 3 mins for 9 mins do:
3 Front Squats, pick load