Alexander
5 rounds for time of:
31 back squats, 135 lb.
12 power cleans, 185 lb.
Staff Sgt. Alexander G. Povilaitis, 47, of Dawsonville, Georgia, assigned to the 570th Sapper Company, 14th Engineer Battalion, 555th Brigade, was killed in action on May 31, 2012 in Kandahar Province, Afghanistan, when enemy forces attacked his vehicle with an improvised explosive device. He is survived by his wife, Kimberly, and two sons, Alexander Blaine and Danny.
Warm Up
Burgner warm up
1. Down and "Finish"
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2", 4", 6"
5. Snatch Drops
Skill Transfer Exercises
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip
WOD
16 minute EMOTM
2 hang power snatches + 3 OHS
NOTE- as heavy as possible/ add weight if possible throughout
Warm Up
Combo activation #3
Overhead banded pull aparts 20 reps
10m OH duck walk
Toy soldiers 10m
Band pull aparts 20 reps
Walking lunge with Sampson followed by a broad jump 15m
Inch worm with push up 10m
Band walks (Lateral)
Shuttle run 50m x2
WOD
🎰🃏💰 Casino Royale 💰🃏🎰
Buy in:
5 minute ping pong
10M/6W dips
7 Squat jumps
7 mountain climbers
*3 minute rest period
Game:
5 minute ping pong
10 crab alternating toe touches
10 v ups
5 burpees
*3 minute rest period
Cash out:
5 minute ping pong
5 jump lunges
2x 20 second sprints (running)
Bonus
???
Warm up
Body weight warm up #1
3x 10 reps
Explosive reverse lunges (bring knee to chest)
Shoulder tap push-ups (cross-body)
3 tucks + 1 v-up
3 straddle reach throughs + inchworm
Ring/TRX/ sheet rows
Pop squats
WOD
4 rounds of:
800m run or 4 minute run/ row/ bike/ ski/ jump rope
50 pull ups/ 70 band rows
50 KBS
Warm up
Barbell complex warm up #3
Deadlift
Back squat
Good morning
Press from behind the neck
Front squat
Press from the front
Thruster
WOD
3 rounds for time:
7 deadlifts (NOTE: as heavy as possible)
600m SB run or 30 SB step ups