For time*
10 Rope Climbs 15’, Fx: 6 Rope Climbs
100 Double-Unders
50 Box Jump Overs 24/20
100 Double-Unders
10 Rope Climbs 15’, Fx: 6 Rope Climbs
*20 minute cap
Each set for time, rest 1 minute between sets:
Bar Muscle-ups at 12-9-6, Fx: C2B Pull-ups at 15-12-9
First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, assigned to 1st Reconnaissance Battalion, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, was killed by sniper fire on April 29, 2007 while fighting against an enemy ambush in Anbar Province, Iraq. He is survived by his father, Colonel Tom Manion, mother Janet Manion, and sister Ryan Borek.
Hero Wod: ‘”Manion”
7 RFT:
400m Run
29 Back Squats* (135/95#)
*must clean bar up from the ground
5 Sets of:
Push-Press + Push-Jerk + Split Jerk + Split Jerk
(Pause in receiving position of last split jerk for 2 seconds before recovering)
Rest 2 minutes between sets
AMRAP 14*:
100 Strict Press 45/35
80 Bent-Over BB Rows 45/35
40 Hang Power Clean and Push-Press (45/35#)
*Penalty for Breaking up movements: 5 burpees
3 Sets – with light/warm-up loads of:
Double KB Stagger Legged Dead-lift x 20 reps (10 with each leg forward)
Rest as needed
Glute-bridge w/ 1 second hold at top x 12 reps
Rest as needed
Every 5:00 for 30:00 (6 sets) of:
400m Run
8 Dead-lifts 315/225, Fx: 225/155
12 C2B Pull-ups, Fx: Pull-ups
3 sets of:
Barbell Curl x 10 reps
Ring Muscle-ups
20 Minutes skill score/technique practice, to include:
Muscle up technique progressions (if athlete has requesite strength of 5 strict pull-ups and ring dips)
OR
Accumulate 40 reps of the following:
Strict Pull-ups
Rest as needed
Strict Ring Dips
*Rest as needed
Advanced Athletes:
For Max Reps (18 minutes):
3 Sets of:
:90 on / :90 off
Ring Muscle-ups
Then,
3 Sets of:
:60 on / :120 off
Ring Muscle-ups
Record total reps completed
27-21-15-9
KBS (32/24) Fx = 24/16
Sit-ups
Box Jumps 24/20
