warm up
250m row
tabata mash up:
jumping ring dips
double unders
work
with a 20# vest (optional):
strict pull ups x 50
push ups (remove hands from floor @ bottom) x 100
5K run
compare to 05SEP10
U.S. Army Sergeant First Class Severin W. Summers III, 43, of Bentonia, Mississippi, assigned to the 2nd Battalion, 20th Special Forces Group (Airborne), headquartered at Jackson, Mississippi, died August 2, 2009 in Qole Gerdsar, Afghanistan, after his vehicle was struck by a command wire improvised explosive device. Summers is survived by his wife Tammy Fraser and his daughters Jessica, Shelby & Sarah.
ryan w.bw 191.rx.50+ minutes...longest 5k in my life...loved the workout..great job 6am
ReplyDeletenate bw 191 (band pullups) 45:52. I will gladly shed my sweat to honor those who give their lives to protect this great country. RIP.
ReplyDeleteI agree with Ryan. Great workout.
ReplyDeleteIt's cold over (55°F)here so I think that helped us with our times.
jean.rx.22lbs vest =(10kg) 46:31
lisa. mod. red band for pull ups. 50:17
rob. rx. 22lbs vest. 41:50
tired as crap now.
Chrissy #143
ReplyDeleteHOLY BUCKETS! Glad to be there with the 6am crew! Band pulls, (red & purple b/c no greens left), mod pushs on knees, exhausty on the 5k.. 38:03 total time.
mod pullup w/ green band, 53:22
ReplyDeleteRick F:
ReplyDeleteDid this one at home. No vest, but other than that, rx. 58:36. Took me 15 minutes to do the damned 50 pull-ups.