Strength: Bench Press
2x5 @ 65%
3x5 @ 70%
1x15 @50-55%
Bicep Curls 3x12
Tricep Ext 3x12
Conditioning: "Death By...Pull Ups & Deadlifts
1 Pull Ups/2 Ring Rows (you will double the amount of ring rows)
1 Deadlift
2 Pull Ups/4 Ring Row
2 Deadlift
3 Pull Ups/6 Ring Row
3 Deadlift
4 Pull Ups/8 Ring Row
4 Deadlift
Keep adding 1 Pull Up and 1 Deadlift to each minute until you're no longer able or UP TO 15 MINUTES. (Remember to double your ring rows)
Conditioning: Partner WOD 1000m Row Split 10 Rounds of : 5 Pull ups, 10 Push ups, KBS 1000m Row Split 8 Rounds of: 5 Pull ups, 10 Push ups, 15 KBS 1000m Row Split 6 Rounds of : 5 Pull ups, 10 Push up
Manion 1st Lt. Travis Manion, 26, of Doylestown, Pennsylvania, assigned to 1st Reconnaissance Battalion, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, was kil
Strength: Find a 1rm Push Jerk Conditioning: Every Minute for As Long As Possible (15min cap) 10 Alt Db Snatches (50/35)(40/25) 5 Burpees Over Dumbbell (Scale: 8 DB snatches / 3 Burpees