Saturday 1.07.12

U.S. Air Force Tech Sgt. Ronnie Brickey (left), Staff Sgt. David Adkins and Staff Sgt. Brian Buhrer applaud Thursday during a ceremony at Travis Air Force Base, where they were awarded Purple Hearts. (JOEL ROSENBAUM / THE REPORTER).
Melissa has a story out in the Reporter yesterday (click here to read it), it mentions Brian Buhrer who was kicking butt at the Compound prior to deployment.  We wish you a speedy recovery Brian!  

Skill: Review Movements in the Conditioning Workout

Conditioning: "The Seven".  Compare to 1.15.11
7 Rounds for time (45:00 cap):
- 7 Handstand Push Ups
- 7 Thrusters (135/85#)
- 7 Knees to Elbows
- 7 Deadlifts (245/165#)
- 7 Burpees
- 7 Kettlebell Swings (53-70/ 35#)
- 7 Pull Ups

Post times to comments.

7 comments:

  1. Completed 5 rounds: 35:00 min. Thrusters 95#, Deadlift 165# and 53 KB

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  2. 3rds + 7 handstand pu, 7 KTE, 4 thrusters, 55# thrusters, 125# dl, 35 minutes

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  3. Conditioning: "The Seven" (modified)
    AMRAP (45:00)
    - 7 Handstand Push Ups (2 abmats)
    - 7 Thrusters (1 rd @ 55#, 3 rds @ 65#)
    - 7 Knees to Elbows
    - 7 Deadlifts (165#)
    - 7 Burpees
    - 7 Kettlebell Swings (2 rds @ 44#, 2 5ds @ 53#)
    - 7 Pull Ups

    4 rds + 4 K2E

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  4. 6 rnd's +2hspus @ 165DL/53kb/95# thrusters
    again..Welcome to all the new faces !! Homework for the newbies is find someone you know that is over 50 and tell them this is for them also. Never to old to make a change and get some.

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  5. 3 rounds +7 handstand pushups on three mats+ 4 thrusters
    rx weight 165# dl/ 95# thrusters/ 53#kb

    ** thank you for posting the article and photo. It was an honor to be the one to write about today's heroes!!!!!

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  6. The Seven: 39:14 RX (killer calf cramp at the beginning of round 7, still finished)

    ReplyDelete