Roney
4 Rounds for time of:
200m Run
11 Thrusters, 135#
200m Run
11 Push Press, 135#
200m Run
11 Bench Press, 135#
Police Service of Northern Ireland Constable Ronan Kerr, 25, of Omagh, Northern Ireland, was killed on April 2, 2011 by a car bomb outside his home in Omagh. He is survived by his mother Nuala, brothers Cathair and Aaron, and sister Dairine.
Double DB Warm Up
3x
Deadlifts
Lateral jumps over DBs
Squats
Lateral jumps over DBs
Press
Lateral jumps over DBs
WOD
5 rounds of:
1 minute farmers carry
1 minute left arm overhead carry
1 minute SB carry
1 minute right arm overhead carry
Band Warm Up #1
3 x 10 reps
Lateral band walks
Banded lunge with rotation (R/L)
Banded rows
Banded standing press
Toy soldiers
Walking knee hugs
WOD
5x
30:30
Box jumps/ squat jumps
KBS
Banded good mornings
KB thrusters
Warm up
Agility complex
*Coach's choice run*
2 rounds of:
5m - 10m - 15m
-Forward/ backward
-Shuffle
-Carioca
-Sprinting
-*10m broad jumps*
WOD
🎰🃏💰 Casino Royal 💰🃏🎰
Buy in:
3 rounds of:
40 Banded face pulls (standing or seated)
20 DB snatches
30 Prisoner step ups
*3 minute rest period
Game:
3 rounds of:
20 Dips
20 Alternating DB overhead press
5 Complex- 4 mountain climbers + 2 knee tucks
*3 minute rest period
Cash out:
3 rounds of:
40 Alternating leg v-ups
40 Alternating DB bent over row
40 double unders/ 60 taps