50 DU (1min attempts)
2 min Plank
3RNDS
6-8 front squats with a 3 second decent and 1 second hold at bottom
Complete as many rounds as possible in 12 minutes of:
35lb dumbbell Thruster, 9 reps (75lb Bar)
15 ft Rope Climb, 1 ascent
PVC/Bar- slow and controlled, add a hold at top for extra resistance
20 Deadlifts, 275#
Run 400m
20 Kettlebell swings, 70#
Run 400m
20 Overhead Squats, 115#
Run 400m
20 Burpees
Run 400m
20 Chest-To-Bar Pull-ups
Run 400m
20 Box Jumps, 24″
Run 400m
20 Dumbbell Squat Cleans, 45#
Run 400m
On Nov. 5 2009, a terrorist attacked fellow soldiers and civilians at Fort Hood, TX. Killing 12 soldiers and one civilian and wounded 43 others.
To learn more about Lumberjack 20 click here
200m Run
1min Plank
1min Sit Up
1min wall Squat
3rnds
Five rounds for time of:
3 Handstand push-ups
10 Burpee pull-ups
E2MOM 8 find tough weight for 7-8 reps- 2 second pause at the bottom
200 Meter Row
15 Sit ups
15 Push Ups
10 Superman
10 Pull Ups
10 OHS
5 Lunges Per Leg
E3MOM 12
Compete 8-10 dumbell strict press (2 second hold at top) rest 30 seconds into sub max effort pull ups strict
3 rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
