Hamilton
Three rounds for time of:
Row 1000 meters
50 Push-ups
Run 1000 meters
50 Pull-ups
U.S. Army Specialist Adam Hamilton, 22, of Kent, Ohio, assigned to the 4th Squadron, 4th Cavalry Regiment, 1st Brigade Combat Team, 1st Infantry Division, based in Fort Riley, Kansas, died on May 28, 2011 in Haji Ruf, Afghanistan, of wounds suffered when enemy forces attacked his unit with an improvised explosive device.
He is survived by his father Scott Hamilton, step-mother Connie Hamilton, mother Nancy Krestan, brothers Brandon Hamilton and Nick Krestan, and sisters Shawney and Taya Hamilton.
Warm Up
The Complex warm-up
3-minute jump rope complex
10 singles/ 10 singles as fast as possible/ 10 singles/ 10 double unders
3x
Push up complex (5 close/ 5 shoulder with apart/ 5 ultra wide)
Pull up complex (5 close/ 5 shoulder with apart/ 5 ultra wide)
Mid section complex (5 tucks/ 5 v-ups/ 5 Hollow rocks)
Posterior complex (5 superman/ 5 super rock/ 5 good morning)
Stationary lunge complex (5 forward lunges/ 5 lateral lunges/ 5 reverse lunges)
WOD
3 rounds ASAP of:
1 minute cardio
15 step up and over box (18 inches or higher)
7 reps of (5 mountain climber stand up)
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
5 rounds of:
15 SB step ups
15 SB deadlifts
15 SB bent over rows
15 SB front squats
Warm-up
Body weight warm-up #4
3x 10 reps
Explosive split squats (stay in split)
Thigh tap push-ups
3 hollow rocks + 1 v-up
3 straddle reach throughs + 2 lateral lunges
Ring/TRX/ sheet /doorway/ band rows
Single leg DL (5R/5L)
Partner WOD
3 rounds AFAP in a pong pong fashion:
3x 7 sit ups
3x 5 SB cleans
3x 20-second sprint