Countdown to D-Day: T minus 13

Workout 1
"Hansen"

Five rounds for time of:
2 pood Kettlebell swing, 30 reps
30 Burpees
30 Glute-ham sit-ups (substituted weighted situps w/ 25# plate, arms locked out)

Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).

Time: 33:33

Workout 2
"The Chief"
Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps (substituted 115#)
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Post rounds completed for each of the 5 cycles.

Total rounds completed: 3,3+1PC,3,3+2PC,3+2PC

Countdown to D-Day: T minus 27

50-minute Spin

Workout 1
"Murphy"
1-mile Run
100 Pullups
200 Pushups
300 Squats
1-mile Run

Time: 32:04

Countdown to D-Day: T minus 31

Workout 1
21-18-15-12-9-6-3 reps of:
Box Jumps (24")
Wall Ball Shots (14#)
KB Russian Swings (24 kg)
Pushups

Time: 17:10

Workout 2
"DT"

Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

(I scaled the weight to 105#.)

Post time to comments.

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February 20, 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

Time: 14:08

Countdown to D-Day: T minus 51

TRAINING

Workout 1: 0930 h
Combat Charge
With a partner, AMRAP in 25 min of:
20 L/R Punches
20 Pad Pushups
20 Knee Strikes
20 Squats
20 Roundhouse Kicks

Workout 2: 1115 h
Instructor WOD
"Murph"
1 mile Run
100 Pullups
200 Pushups
300 Squats
1 mile Run

Time: 34:16

Performed "Murph" sans 20# weight vest; partitioned "Cindy"-style (20 rounds of 5/10/15).

45-minute Spin @ 1200 h

Workout 3
With a 20 kg KB, perform 3 rounds of 10 reps each:
Snatch (R)
H2H Pushup
Snatch (L)
Situp
Clean and Jerk (R)
American Swing
Clean and Jerk (L)
Figure 8 Upper Cut

***
NUTRITION
Meal 1:
4 oz grilled chicken breast (4P)
3 oz mixed salad greens (1C)
1 oz goat cheese (1P)
Total: 1C, 5P

Meal 2:
4 eggs (4P)
3 oz mixed salad greens (1C)
1 c mushrooms (1/3C)
Total: 1 1/3C, 4P

Snack 1:
Oasis lentil dip (2C, 1P)
4 c broccoli (2C)
Total: 4C, 1P

Snack 2:
1 apple (2C)
1 oz string cheese (1F)
Total: 2C, 1F

Snack 3:
2 Laughing Cow cheese wedges (2F)
3 oz whey protein powder + liberal sprinkling of cinnamon + water (3P)
24 almonds (8F)
Total: 3P, 10F
***