Paramus 1/9/18

GUERRILLA CROSSFIT

Gymnastics Strength/Skill Training
Weighted Push-ups or Push-ups
3 x max reps
*Superset with Max Strict Chin-ups

Workout of the Day
‘DT’
5 Rounds
12 Deadlifts
9 Hang power cleans
6 Push jerks

Rx: 155#/105#

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED.

Post results to Wodify.


GUERRILLA HIIT (High Intensity Interval Training)

Workout
Dumbbell Strength
As many rounds as possible in 9 minutes:
40 Sumo deadlifts
30 Squats
20 Curls (alternating-10 each arm)
10 Presses
(repeat)

Rest 2 minutes

Cardio
As many rounds as possible in 9 Minutes:
40 Jumping jacks
30 Mountain climbers
20 Half Burpees
10 Calorie Row/Bike

Rest 2 minutes

Core
As many rounds as possible in 9 Minutes:
40 Supermans
30 Sit-ups
20 Hollow flutter kicks
10 Plank jacks

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