.

.

Bane of Existence

.
EMOM-20
20 KBS 53/35
12/9 AB
40 Double Unders
12 Burpees

.
L2   15 KBS,  10/7,  30 Dubs,  10 Burpees
L3   Singles x2

.

.

.

Front Squat
.
5 x 5
Climbing
after 1st – 3rd working sets, perform 5 single leg glute bridges

.
.
Reverse Barbell Lunge
.
3 x 8

.
.
Cash Out
.
1 Mile

.

.

.

Riley
.
Run 1.5 miles
150 burpees
Run 1.5 miles
.
If you’ve got a weight vest or body armor, wear it.

.
L2   1 Mile,  75 Burpees,  1 Mile
.

Army Sgt. 1st Class Riley G. Stephens, 39, of Tolar, Texas, assigned to the 1st Battalion, 3rd Special Forces Group (Airborne), died Sept. 28, 2012, in Wardak, Afghanistan, of wounds caused by enemy small-arms fire. Stephens is survived by his wife, Tiffany; three children, Austin, Morgan and Rylee Ann; parents, Michael and Joann; brother Ken; and a number of family members.

,

.

Saturday Morning Beatdown

.
Identity Glitch
.
2 Rounds
50 Wall Balls
15 Hang Pw Cleans  95/65
30/20 Cal  Row
15 Hang Pw Snatches  95/65

.
L2   14/10,  75/35,

.

.

.

Riding Dirty
.
50/35 AB
20 Deadlifts 225/155
40/27 AB
15 Deadlifts
30/20 AB
10 Deadlifts
20/15 AB
5 Deadlifts
50 Lateral Burpees

.
L2   155/105
L3   Minus 10# AB Cals per interval,  115/75,  35 Burpees

.

.

.

Clusterfuck
.
AMRAP-20
21/15 Cal Row
9 DB Clusters
40 Double Unders
.

.
Cash Out
.
EMOM-4
:15 V Sits
:15 Bicycles
:15 Plank
:15 Rest

.

.

.

Power Clean
.
Work up to a heavy single

.
.

EMOM-16
12/9 AB
3 Power Cleans @ 80%
– may climb

.

.

.

Up & Over
.
9-15-21-15-9
Cal Row
Box Jumps 24/20
DB (2) Push Press
.

.
Cash Out
.
4 Rounds
12 Renegade Rows
12 Hollow Rocks

.

.

.
Front Squat
.
5 x 5
Climbing
after 1st – 3rd working sets, perform 5 single leg glute bridges (ea side)
.

.
Reverse Barbell Lunge
3 x 8 (ea side)
.

.
50-40-30-20-10
Double Unders
Sit ups
perform 10 HR Push ups after each set

.

.

.

Abbate
.
1 Mile
21 C&J 155/105
800m
21 C&J
1 Mile

.
L2   135/95
L3   800m/400/800m,  75/35

.
U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Stacie Rigall, son Carson, mother Karen Binion, father Salvatore Abbate, and siblings Dominica Abbate, Elliot Abbate, Valerie Binion, and Kelly Binion.