Riley
For time:
Run 1.5 miles
150 burpees
Run 1.5 miles
If you've got a weight vest or body armor, wear it.
Army Sgt. 1st Class Riley G. Stephens, 39, of Tolar, Texas, assigned to the 1st Battalion, 3rd Special Forces Group (Airborne), died Sept. 28, 2012, in Wardak, Afghanistan, of wounds caused by enemy small-arms fire. Stephens is survived by his wife, Tiffany; three children, Austin, Morgan and Rylee Ann; parents, Michael and Joann; brother Ken; and a number of family members.
Aerobic Warm Up #1
3 consecutive rounds
30 seconds no break
-Lateral jumps
-Skater jumps
-High knees
-Butt kicks
Then...
3 rounds of:
(Forward and backward 5 steps)
-Heel walk
-Toe walks
-Dynamic walk
-Toy soldiers
WOD
🎰🃏💰 Casino Royal 💰🃏🎰
Buy in:
3 rounds of:
Push ups 15
V-ups 30
Squat jumps 15
*3 minute rest period
Game:
3 rounds of:
Dips 15
Bicycles 30
Step ups 15
*3 minute rest period
Cash out:
3 rounds of:
HSPU 15
Flutter kicks 30
Jump lunges 15
KB Warm Up #2
Kettlebell complex
(Explain- one or both KBs or H2H techniques)
5 x 3 consecutive reps (hold on KB throughout the complex)
Swing/ Clean/ Clean and press/ Snatch/ *Windmill/ TGU + *arm bar
*Hold for 3 count
Partner WOD
25 minute ping pong
7 KBS
3x 100m sprint / 20 second sprint
3x 20 DU/ 30 taps
Straddle Warm up
👉🏽All in the straddle position 👈🏽
3x 7
Skater jumps
Push-ups (in straddle)
Inchworm (in straddle)
Lateral lunges (stationary)
Pop squats
Star sit-ups
WOD
Complete 4 rounds of:
200m SB run / 1.30 minute SB run
20 steps walking SB lunges
15 SB G2S
Single Arm DB Warm up #3
10 single-arm deadlift R/L
5 steps up & back dynamic walk
10 single-arm row R/L
5 steps up & back toy soldiers
10 single-arm clean R/L
5 steps up & back inchworm
10 single-arm snatch R/L
5 lateral lunges each side
WOD
12 minute ladder:
Pull ups 3-6-9-12-15… SUB- seated banded rows 5-10-15-20-25…
TGU 2-4-6-8-10… (each arm)