10-02-12 Round 2

MARSOC Short Card 14:??

CF 10-02-12

15 min AMRAP - PR 3 rds + 12

• 15 Power Snatch (55#)
• 15 Double Unders

CF 10-01-12

A. Front Squat. 5, 3, 5, 3, 5, 3. 2 min rest. (115; 125; 120; 130; 122; 132)

B1. Supinated Grip Chin Ups. AMRAP in 30s. 30s rest.
B2. Dips. AMRAP in 30s. 30s rest. x5

C. Plank. 5 minute hold. (Switch from front to side as needed, but hold for entire 5 minutes)

For time - PR 8:38

• 400m run
• 15 Burpees
• 400m run
• 15 Burpees
• 400m run

CF 09-29-12

20 min AMRAP - PR 6 rds + 1

• 10 Burpee Pull Ups
• 10 Tire Flips

CF 09-28-12

A. Clean. 3, 2, 1, 3, 2, 1. 2 min rest. (95; 100x1; 95; 100x1; 100x1; 102)

*New Personal Record 102#*

 

B1. Push Press. 10 unbroken reps. 10 sec rest. (65; 75; 65)

B2. Kettlebell Swing. 15 unbroken reps. 60s rest. x3 (1 pood)

 

For Time: total time 14:30

• 30 Ground to Overhead - 5:31 @ 75#
• 1 Mile Run

CF 09-26-12

A. Deadlift. 6, 4, 2, 6, 4, 2. 90s rest (155#; 175#; 185# x 1; 155#; 165#; 177#)

 

B. Shoulder Press. 10, 8, 6, 4, 2. 90s rest. (55# x 9; 50#; 55#; 57#; 55#)

 

Sled pushes (door to door and back) x 6 (90# - 25 sec; 90# - 25 sec; 110# - 40 sec; 110# - 30 sec; 140# - 71 sec)

CF 09-25-12

10 min AMRAP - PR 5 rds + 13

• 10 Wall Balls
• 10 Box Jumps

-5 minute rest-

6 min AMRAP - PR 5 rds + 8

• 6 Wall Balls
• 6 Box Jumps

-3 minute rest-

4 min AMRAP - PR 5 rds + 4

• 4 Wall Balls
• 4 Box Jumps

-2 minute rest-

1 Minute Max Wall Balls - PR 20 wall balls
1 Minute Max Box Jumps - PR 10 Box Jumps

*10' target goal for Wall Balls w/ 14 lbs; 30" Box Jumps*