SWAT Tryouts

This workout will be slightly modified...

2 rounds for time of:
Count reps for score:

200 m
1 min of Pull Ups
200 m
1 min of Push Ups
200 m
1 min of Abmat Sit Ups

Bonus points:
30 pts <18 min
20 pts <19 min
10 pts <20 min

I'm not sure how the time is going to be effected by dropping the distance on the runs down from 400m to 200m due to the steep hill, so not sure how the bonus points are going to play out. We'll see.

"In reading the lives of great men, I found that the first victory they won was over themselves… self-discipline with all of them came first." Harry S. Truman

Rest Day

Have a good day off.

***No AM workout here today***

Family & Friend WOD

10-9-8-7-6-5-4-3-2-1

Wall Balls
Abmat Sit Ups
Box Jumps
OHS (45#)
KBS

**No AM workout tomorrow...I have training.***

Dead Dip

21-18-15-12-9-6-3

Deadlifts (225/155)
Ring Dips

Happy Monday!

The Lord's Day

A day of rest.

OHS Max/Technique

3-2-2-1-1-1

I'd rather see perfect form and less weight than more weight and sloppy form.

5K Run

Rowing Push Press

500 m Row
21 Push Press (95/65)
500 m Row
15 Push Press
500 m Row
9 Push Press

Rest Day

Have a good day off, except for the AM crew who I'll see here bright and early...:)

No Retreat

50 Abmat Sit Ups
200 m Sprint
40 Sit Ups
200 m Sprint
30 Sit Ups...etc to 10 Sit ups
then...
10 Push Ups
200 m Sprint
20 Push Ups...etc to 50 Push Ups