30MAY09

REST DAY

 

USAF is coming along…

http://www.airforcetimes.com/news/2009/05/airforce_fitness_program_050109/

 

Surface Navy…it’s our time. More to Follow.

 

Tow the Towing Hawser

29MAY09

“GENERAL QUARTERS”

 

Get our of your Rack, Wake UP!             15 Burpees

Sprint to ladder                                     300m Run

Climb time                                            15 Box Jumps (at 24”)

Climb out of hatch                                  4 Muscle Ups

Sprint                                                    300m Run

Set Zebra                                              15 Deadlifts (at 65#)

Sprint                                                    300m Run

Carry the gear                                       300m Farmers Carry (at 90lbs)

Last Ladder                                           15 Box Jumps

Last Climb                                             4 Muscle Ups

Sprint                                                    300m Run

 

For time.

 

 

Add today’s date digits to determine rounds:

 

0-2 1 round

3-5 2 rounds

6-8 3 rounds

9    4 rounds

 

i.e.  

29 MAY = 2 + 9 =11 = 1 round

14 JUN  = 1 + 4 = 5 = 2 rounds

27 JUN  = 2 + 7 = 9 = 4 rounds

28MAY09

Deadlift

3,3,3,3,3,3,3