Shawn
For time:
Run 5 miles
Run in 5-minute intervals, stopping after each to perform 50 squats and 50 push-ups before beginning the next 5-minute run interval.
U.S. Army Captain Shawn G. Hogan, of Salem, New Hampshire, died Oct. 17, 2012. The 28-year-old was fatally injured in a training exercise at Land Between the Lakes National Recreation Area in Golden Pond, Kentucky. He was assigned to Company B, 4th Battalion, 5th Special Forces Group (Airborne) in Fort Campbell.
Warm Up
Core warm up
*Coaches choice: run/row/ jump rope
Dead bug complex
Plank complex
Gymnastic isometric holds
WOD
14x
30:30
Pull ups
Jump lunges
Warm Up
Agility complex
*Coach's choice cardio*
2 rounds of:
5m - 10m - 15m
Forward/ backward
Shuffle
Carioca
Sprinting
*10m broad jumps*
WOD
π°ππ° Casino Royale π°ππ°
Buy in:
5 minute AMRAP
8 DB snatch
6 Burpees
*3 minute rest period
Game:
5 minute AMRAP
20 Double unders/ 40 Jump rope skips
5 Devils press
*3 minute rest period
Cash out:
5 minute AMRAP
5 mountain climber complex
(3 mountain climber + stand up)
5 Squat cleans
Warm up
Aerobic Warm up #2
TWO ROUNDS
30 seconds no break
-Prisoner step-ups
-Mountain climbers or sliders
-Flutter kicks
-Pop squats
-Butt kicks
-Skater jumps
Then...
3 rounds of:
(5 steps forward and back)
-Sampson
-Knee hugs
-Dynamic walk
-Walking pigeon
WOD
5 rounds of:
20 SB deadlifts
40 SB step up w/12β m/20β
30 dips