10.15.2015

FUNday "Scooter"

"Scooter"

With a Partner...
Complete as many rounds as possible in 30 minutes of:
   30 double-unders
   15 pull-ups
   15 push-ups
   100m sprint

Then, 5 minutes to find a 1-rep-max partner deadlift

*For the AMRAP, have one partner work while the other rests, switching after a full round is completed. If you're performing without a partner, rest 60 seconds between each round, and find a regular 1-rep-max deadlift.

Sgt. Scott Lunger, of Brentwood, California, died July 22, 2015, after being gunned down during a traffic stop. A second officer returned fire, hitting the suspect who was later caught and taken into police custody. Lunger, 48, had served the Hayward Police Department since 2001 as a beat cop, on the special duty unit, gang task force, SWAT, was a Field Training Officer and acting lieutenant at the time of his death. Lunger is survived by his daughters, Ashton and Saralyn; brother and sister-in-law, Mike and Shey; brother Todd; sister and brother-in-law, Michelle and Lance Schroeder; father and stepmother, Paul and Donna; half sister, Ciara; and many other family and friends. He is preceded in death by his mother, Alice.

10.14.2015

Thursday

Push Press: 5x2 
*complete on a 2:30 interval 

OTM for 8min complete:
   2 Turkish Getups 


10.13.2015

Wednesday

4 Rounds for TIME of:
   400m Run
   10 Toes-2-Bar
   10 Burpees
 

10.12.2015

Tuesday

AMRAP in 20min of:
  5 Thrusters
  7 Hang Power Cleans
 10 SDHP

RX= 95/65 lbs. 

10.11.2015

Monday

4 Rounds for TIME of:
  200m Run
  20m Bear Crawl 
  20m Lunges