2017 07 16
2017 07 14
2017 07 13
For time:
10 dumbbell snatches
15 burpee box jump overs
20 dumbbell snatches
15 burpee box jump overs
30 dumbbell snatches
15 burpee box jump overs
40 dumbbell snatches
15 burpee box jump overs
50 dumbbell snatches
15 burpee box jump overs
Men use 50-lb. dumbbell and 24-in. box
Women use 35-lb. dumbbell and 20-in. box
2017 07 12
Teams of 3
AMRAP 10 MIN
10 handstand push-ups to 6-in. deficit
20/14 calorie row
30 alternating pistols
2017 07 11
Yeti
For time:
25 pull-ups
10 muscle-ups
1.5-mile run
10 muscle-ups
25 pull-ups
Mark Thomas Urban, 40, was killed on Sept. 27, 2013, during a parachute jump while conducting an equipment evaluation at a remote airstrip outside of Prairie, Idaho. Urban, a Senior Smokejumper, began his career as a wild-land firefighter for the U.S. Forest Service in 1999. In 2003, he joined the Bureau of Land Management’s Great Basin Smokejumpers.
Urban embodied positivity, hard work, self improvement and fun.
He is survived by his wife, Rebecca; parents, Thomas and Pamela; sister, Sara Quaglia; nephew, Gavin Quaglia; and many other friends and family.
2017 07 10
For time:
42 T2B
21 squat clean thrusters (115#/85#)
30 T2B
15 squat clean thrusters (115#/85#)
18 T2B
9 squat clean thrusters (115#/85#)
2017 07 09
Tabata Barbell
Tabata Deadlift (185#/130#)
Tabata hang power clean (135#/95#)
Tabata front squat (85#/65#)
Tabata push press (65#/45#)
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Rest one minute between exercises.
2017 07 07
2017 07 06
2017 07 05