WORKOUT

Performance
2 Rope Climbs
21 Thruster 50/35kg
15 Pull Ups
400m Waiters Walk- R/L 20/15kg
2 Rope Climbs
21 FS
15 HSPU
400m Waiters Walk- R/L
2 Rope Climbs
21 Power Clean
15 Dips
400m Run

Fitness
4 Rope Lowers
21 Thruster 35/25kg
15 Body Rows
400m Waiters Walk- R/L 15/10kg
4 Rope Lowers
21 FS
15 HRPU
400m Waiters Walk- R/L
4 Rope Lowers
21 Hang Power Clean
15 Dips (Dip Station Rx)
400m Run

Fastest times “Round the block” (600m with 2 x KB and a Log) for the PCPC

Renee & Ana Female RA 4.03 1
Paule and Nadia Female Watch Yo’ Back! 4.04 2
Mandy & Yvette Female Bestie Beasties 4.09 3

 

Xmas Hours 2015

BENCHMARK TRAINING

Girl

“Fran”

21-15-9

Thrusters 42.5/30kg

Pull Ups

Hero

“Falkel”

Complete as many rounds as possible in 25 minutes of:
8 Handstand push-ups
8 Box jump, 30 inch box
15 foot Rope climb, 1 ascent

Hero_ChrisFalkel

U.S. Army Staff Sergeant Chris Falkel, 22, of Highlands Ranch, Colorado, assigned to the 1st Battalion, 3rd Special Forces Group, based in Fort Bragg, North Carolina, was killed on August 8, 2005 by enemy small-arms fire in Deh Afghan, Afghanistan.

MOBILITY MONDAY