Warm-Up
Plank warm-up #1
30-second plank on forearms
-7 push-ups
30-second plank on hands
-7 mountain climbers
30-second plank on the right hand
-7 toe touches from the position above
30-second plank on the left hand
-7 toe touches from the position above
30 seconds plank on hands
-7 knee tucks
WOD
3 rounds of:
8 SB front squats
4 SB TGU left shoulder
4 SB TGU right shoulder
Andy
For time, wearing a 20-lb. vest:
25 thrusters, 115 lb.
50 box jumps, 24 in.
75 deadlifts, 115 lb.
1.5-mile run
75 deadlifts, 115 lb.
50 box jumps, 24 in.
25 thrusters, 115 lb
U.S. Army Sgt. 1st Class Andrew T. Weathers, 30, of DeRidder, Louisiana, died Sept. 30, 2014, at Landstuhl Regional Medical Center in Germany.
Weathers was wounded Sept. 28 in Helmand Province, Afghanistan, when he heroically ran to a rooftop through hundreds of incoming rounds to repel an attack of insurgents who were attempting to overrun his position. His actions saved the lives of five U.S. Green Berets and nine Afghan Commandos at his location. Weathers was assigned to the 2nd Battalion, 7th Special Forces Group, at Eglin Air Force Base in Florida.
Weathers is survived by his parents, Michael and Jere; sister, Carrie; brother, Dusten; and many other friends and family.
Warm Up
Dynamic warm up #1
*Coaches choice cardio movement 3 minutes*
Lunge complex
Inchworm
Dynamic walk
Toy soldiers
Walking pigeon
Waking knee hugs
Broad jumps
Partner WOD
🎰🃏💰 Casino Royale 💰🃏🎰
Buy in:
6 minute ping pong
7 calorie row
5 burpees over monorail
*3 minute rest period
Game:
6 minute ping pong
7 calorie ski
5 burpees over barbell (lateral)
*3 minute rest period
Cash out:
6 minute ping pong
7 calorie air bike
5 bar facing burpees
Bonus
???
Warm Up
KB warm up #4
3x
Russian swings 10 reps
Straddle inch worm + push up
Windmill LEFT 3 reps
Lateral lunges 10 reps
Windmill RIGHT 3 reps
3 mountain climber + stand up 5 reps
KB thrusters 10 reps
Heel walk 20ft
H2H swings 10 reps
Toe walk 20ft
WOD
5 rounds of:
15 crab toe taps
15 sit ups
3 DB/KB complex
(TGU + 3 windmills)