Hero Saturday

U.S. Air Force Master Sgt. Thomas "Ozzy" Crowell, 36, of Neosho, Missouri, died Nov. 1, 2007, near Balad Air Base in Iraq. The special agent for the Air Force Office of Special Investigations, Detachment 301 at Scott Air Force Base in Illinois sustained wounds from an improvised explosive device that struck his vehicle. Crowell is survived by his wife, Carol; two sons, Eric and Ian; and his mother, Peggy Whipp.

Warm up

Pose technique #2

-Stationary pulling

-Partner pulling drill

-Partner falling drill

-Follow the hand

-Partner pulling reinforcement

Skill

Deficit HSPU

WOD

Ozzy

7 Rounds for time of:
11 Deficit HSPU
1,000m Run

Friday (Volume/ Skill)

Gymnastics #6 Warm up

30 seconds Sampson stretch each side

3 rounds

OH walking lunges 15m

GHR 15 reps

Hollow rocks 15 reps

Net climbs 2 reps

P-bar ladder (1 dip walk forward, 2 dips walk backward...)

Skill

Rope climbs

WOD

5x

1 minute MAX

-Rope climbs

-GHD sit ups

-HSPU

-Pistols

*No measure; just get the work done!

Thursday (Loading/ Mental Toughness)

Odd Object Warm up #2

3x

-Low sled push 20m w/60 m/90

-Single arm plate pinch carry 20m each arm  w/25 m/35

-Single arm waiter walk 20m each arm w/ over 45# m/ over 70#

-Barbell farmers walk 40m

Skill

Stone: G2S, carry, & squat

Partner WOD

17 minute ping pong

4 stone G2S w/95 m/145

25m stone carry (front only/ dropping or resting stone is a 3 burpee penalty)

6 stone squats (must be consecutive)

25m stone carry (front only/ dropping or resting stone is a 3 burpee penalty)

GoFit

Odd Object Warm Up #2

3x

-Low sled push 20m w/60 m/90

-Single arm plate pinch carry 20m each arm  w/25 m/35

-Single arm waiter walk 20m each arm w/ over 45# m/ over 70#

-Barbell farmers walk 40m

Skill

DB cleans

WOD

5x

20:40

-DB cleans

-DB shuttles (single DB)

-DB push press

-DB stairs (single DB)

Wednesday (Sole Lift/ Pace)

Warm up

Jump rope 3 minutes

TEAM

Tic tack toe

WOD

A- Front squats

5x 3

B- 3 rounds for time:

500m row

20 TTB

40 KBS

*15 minute time cap

Tuesday (Speed/ Go!)

Warm up

3 minute jump rope complex

10 singles/ 10 singles as fast as possible/ 10 singles/ 10 double unders

3x

-Push up complex (5 close/ 5 shoulder with apart/ 5 ultra wide)

-Pulling complex (5 ring row/ 5 ring shrugs/ 5 ring rows)

-Mid section complex (5 tucks/ 5 v-ups/ 5 Hollow rocks)

-Posterior complex (5 superman/ 5 super rock/ 5 good morning)

-Stationary lunge complex (5 forward lunges/ 5 lateral lunges/ 5 reverse lunges)

Skill

Transitioning & strategy

WOD

Fran

21-15-9

Thrusters w/65 m/95

Pull ups

GoFit

MB Warm Up #2

4x

Lateral shuffle MB tosses

MB rotations

MB high low pass

Partner wall ball shots

Skill

Movement standards

WOD

7x

30:30

-Horizontal ring rows

-Jump lunges

-Wall ball shots