Archive For: c2b

CGO 15.2 Friday 3/6

CGO 15.2
every 3 minutes for as long as possible complete:
From 0:00-3:00 2 rounds of: 10 overhead squats, 43/29kg
10 chest-to-bar pull ups

From 3:00-6:00 2 rounds of:
12 overhead squats, 43/29kg
12 chest-to-bar pull ups

From 6:00-9:00 2 rounds of:
14 overhead squats, 43/29kg
14 chest-to-bar pull ups

Etc., following same pattern until you fail to complete both rounds.

Hero Friday 2/6

“AMANDA”

9-7-5 reps for time:
muscle-up
(full) snatch, 61/43kg

OR

“SEAN”

10 rounds for time:
11 chest-to-bar pullups
22 front squats, 35/25kg

U.S. Army Staff Sergeant Sean M. Flannery, 29, of Wyomissing, PA, assigned to the 2nd Battalion, 502nd Infantry Regiment, 2nd Brigade Combat Team, 101st Airborne Division (Air Assault), based in Fort Campbell, KY, was killed on November 22, 2010, in Kandahar province, Afghanistan, when insurgents attacked his unit with an improvised explosive device.

He is survived by his fiancee Christina Martin, mother Charlene Flannery, and brothers Sergeant Brian Flannery and Devin Flannery.