Monday, January 31, 2011

REDIRECTION

from this point forward all classified information and relevant intelligence will be disseminated through redesigned infrastructure available only at:

www.3-2-4.com


TUNE-UP

9 rounds:
pull-ups x 3
push-ups x 6
air squats x 9

-1 min. rest-

6 rounds:
pull-ups x 6
push-ups x 9
air squats x 12

-2 min. rest-

3 rounds:
pull-ups x 9
push-ups x 12
air squats x 15

continuous clock; subtract 3 minutes rest

Sunday, January 30, 2011

GEAR REDUCTION

tower ascents x 5 
max rest
chain walk with body armor
max distance in 30 min


Saturday, January 29, 2011

SEPULCHER

3-6-3
155# thrusters
muscle-ups

-2 min. rest-

6-9-6
185# clean & jerk
c2b pull-ups

-2 min. rest-

9-12-9
275# deadlift
hspu

continuous running clock; subtract 4 minutes rest


PRISON YARD RIOT

axle ground to overhead
same weight singles x 3 adding weight until failure 
then 
145# each farmers carry
chain drag
dbl chain coil
dbl chain extension
farmers carry 
chain drag
each task is done the length of the mooring line
five rounds with max rest