22 May "Jag 28"

"Jag 28"
For time:
Run 800 meters
28 Kettlebell swings, 2 pood
28 Strict Pull-ups
28 Kettlebell clean and jerk, 2 pood each
28 Strict Pull-ups
Run 800 meters


Enlarge image

Enlarge image
U.S. Air Force Senior Airman Mark Forester, 29, of Tuscaloosa, Alabama, assigned to the 21st Special Tactics Squadron, based in Pope Air Force Base, North Carolina, died on September 29, 2010, while conducting combat operations in Uruzgan province, Afghanistan. He is survived by his parents Ray and Pat, and siblings Terri, David, Joseph and Thad.
, 29, of Tuscaloosa, Alabama, assigned to the 21st Special Tactics Squadron, based in Pope Air Force Base, North Carolina, died on September 29, 2010, while conducting combat operations in Uruzgan province, Afghanistan. He is survived by his parents Ray and Pat, and siblings Terri, David, Joseph and Thad.


 Read about Senior Airman Forester:

http://www.airforcetimes.com/article/20120624/NEWS/206240314/Combat-controller-gets-posthumous-Silver-Star


Silver Star Citation:

http://www.sgtmacsbar.com/CCTPhotos/Gallery24/Silver%20Stars/Forester.html

21 MAY: Row

SWOD:
20min Power Clean Max

WOD:
250m Row
Rest as long as it takes you
500m Row
Rest same
750m Row

20 MAY: 7000/5000

SWOD:
Squat 9x2 every 90 secs at 75% 1RM

WOD:
Move a total of 7000/5000 pounds G2OH

19 May: Helen

SWOD:
20min Press

WOD:
HELEN
3RFT
400m run
21 KB Swings (24/16)
12 Pullups

17 MAY: 4RFT

SWOD:
Variable tempo bench
(Eccentric-Bottom Position-Concentric)
* = explosion
6 sets of 2
sets 1-2: 1-1-*
       3-4: *-1-*
       5-6: *-*-*

WOD:
4RFT
25 OH Barbell Lunge (45/35)
15 Ring dips
40 Doubles

16 May: Chipper

20min max DL

WOD:
3 Rope Climbs
20 BJ (24/20)
25 WBS
50 AMSU
25 WBS
20 BJ
3 Rope Climbs

15 May Burpee Pullups and Running.......

SWOD: Find 3 RM hang power clean

WOD: 25 min time cap  

 30 burpee pullups, run 800m, 20 BP, run 400m, 10 BP, run 200m

Alternate is Row 1000/500/250

For burpee pullups for athlete with no pullups,  perform a burpee and a jumping pullup

 $Out:  

Strict Ring Dips 3x5

1 min tricep press downs with hardest bands as many reps as possible

rest 1 min 

30 sec press downs