Sham
7 rounds for time of:
11 body-weight deadlifts
100-meter sprint
Air Force Staff Sgt. David "Sham" Wieger, 28, of North Huntingdon, Pennsylvania, a special agent for the Air Force of Special Investigations, Detachment 303, Travis Air Force Base, California, died Nov. 1, 2007, near Balad Air Base, Iraq, of wounds sustained from an improvised explosive device that struck his vehicle. Wieger is survived by his parents, Michael and Loreene; brother, Michael; sister-in-law, Brenda; and many aunts, uncles and cousins.
Dynamic warm up #1
*Coaches choice cardio movement*
Lunge complex
Inchworm
Dynamic walk
Toy soldiers
Broad jumps
WOD
20 minute AMRAP
10 step ups
20 high knees
5 burpees
5 reps of complex- 6 mountain climber + 3 knee tucks
30 second sprint
Warm Up
Single Arm DB warm up #2
*Coachβs choice for cardio
10 DB deadlifts (5 right/ 5 left)
OH DB carry 10m right/ 10m left
10 DB row (5 right/ 5 left)
Rack DB carry 10m right/ 10m left
10 DB cleans (5 right/ 5 left)
DB farmers carry 10m right/ 10m left
10 DB snatches (5 right/ 5 left)
WOD
4 rounds of:
10 Man makers (push up + renegade row both arms)
10 single leg DB deadlift L/R
10 windmills L/R
Warm up
Band warm up #2
3 x 15 reps
Seated band rows
Banded lunge with rotation (R/L)
Banded standing press
Dynamic walk
Bicycles
Banded diagonal wood chops
Walking lunge with Sampson
WOD
π°ππ° Casino Royale π°ππ°
Buy in:
3 minute AMRAP
Pull ups/ Face pulls
*3 minute rest period
Game:
3 minute AMRAP
With a low anchored band
Squat + row + rotation
*3 minute rest period
Cash out:
3 minute AMRAP
5 mountain climber
15 DU or 30 singles (jump rope)