WODs 1.19.15 - 1.23.15

This weeks warm up will be the Spealler warm up. Click here for video.

Monday

In honor of the great American hero Martin Luther King we will perform "Luke" who is also another American hero.  

Marine Staff Sgt. Leon H. Lucas Jr. died Aug. 1, 2011, in Helmand Province, Afghanistan, of injuries sustained from an enemy grenade attack in the upper Gereshk Valley. The 32-year-old, of Wilson, North Carolina, was assigned to the 3rd Battalion, 4th Marine Regiment, Twentynine Palms, California, and served during Operation Enduring Freedom. Lucas is survived by his wife, Mary; and children, Tyson, Zachary and Quentin.

WOD:

"Luke"

For time:
Run 400 meters
155/105-lb. clean and jerks, 15 reps
Run 400 meters
30 toes-to-bars
Run 400 meters
45 wall-ball shots, 20-lb. ball
Run 400 meters
1.5/1-pood kettlebell swings, 45 reps
Run 400 meters
30 ring dips
Run 400 meters
155/105-lb.  Front Rack weighted lunges, 15 steps
Run 400 meters

Tuesday

12 minutes to find a 1RM Turkish Getup with each arm - Demo Video

CONDITIONING:

10 rounds for time:
5 Russian Kettlebell Swings @ heaviest possible - Demo
15 Double Unders

Wednesday

WOD:

15 mins to find a 1RM  Shoulder Complex:

1 Shoulder Press + 3 Push Press + 5 Push Jerks

-then-

6 min AMRAP of

2 Power Cleans

3 Push Press

5 Front Squats

Load @ 1 RM of complex above.

Thursday

WOD:

Skill Work:

5 min of instruction on Stone to Shoulder

5 min instruction on Turkish Getup

-then-

EMOM10

Odd: Stone to Shoulder

Even: Turkish Getup

-then-

8 min AMRAP of

“Cindy” (5 Pullups, 10 Pushups, & 15 Squats)

-then-

8 min to run 800m then with remaining time complete AMRAP of “Cindy”

*Score is total rounds and reps of “Cindy” completed in the 16 minutes

Friday

STRENGTH:

12 minutes to find a 3RM Hang Power Snatch  - Demo

CONDITIONING:

12 minute AMRAP:
5 Hang Power Snatch (80% 3 RM)
6 Burpees
9 Box Jumps (24/20)