Monday’s Workout: 11-13-17

This workout, named Three Wise Men, is a tribute to 3 brothers, (Jeremy, Ben and Beau) who served in the military.

After the September 11th attacks on the US, Jeremy joined the Navy and became a SEAL. Ben, already in the Army, became a member of the legendary Green Berets. Beau followed his brothers and joined the Marine Corps Infantry. Together they served over 1,600 days in Iraq and Afghanistan. Tragically Jeremy was killed by a suicide bomber in Afghanistan on December 30, 2009. Just over two years later, Ben was killed in a firefight in Afghanistan on January 10, 2012. Beau remained on active duty in the United States Marine Corps.

 

Conditioning:

Black or Rx: Three Wise Men, scaled 

Three AMRAPs in 16 minutes:

“Jeremy” 

AMRAP in 4 minutes

5 Hang Squat Snatch 95#/65

10 Bar-Facing Burpees

Rest 2 minutes

 “Ben”

AMRAP in 4 minutes

10 Power Cleans 95#/65

10 Pull ups (kipping allowed)

Rest 2 minutes

“Beau” 

AMRAP in 4 minutes

15 Box Jump-Overs 24”/20

30 Wall Ball Shots 20#/14

 

Green or Scaled: Three Wise Men, GBCF scaled

Three AMRAPs in 16 minutes:

“Jeremy”

AMRAP in 4 minutes

5 Bucket Tosses 20#/15

10 Squat thrusts

Rest 2 minutes

“Ben”

AMRAP in 4 minutes

10 Kettlebell Swings 70#/53

5 Assisted Pull ups

Rest 2 minutes

“Beau”

 AMRAP in 4 minutes

15 Step Up-Overs 20”/16

30 Air Squats

 

Blue or RX+: Three Wise Men as prescribed

Three AMRAPs in 16 minutes:

“Jeremy” 

AMRAP in 4 minutes

5 Hang Squat Snatch 135#/95

10 Bar-Facing Burpees

Rest 2 minutes

 “Ben”

AMRAP in 4 minutes

10 Power Cleans 135#/95

20 Pull ups 

Rest 2 minutes

“Beau” 

AMRAP in 4 minutes

15 Box Jump-Overs 24”/20

30 Wall Ball Shots 20#/14

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