Sunday
Warm-up
Warm-up
ON A 10:00 RUNNING CLOCK…
Line Drills – Each drill will be followed up by a jog back to the starting point, keep athletes moving through this together, quickly.
Line Drills – Each drill will be followed up by a jog back to the starting point, keep athletes moving through this together, quickly.
25’ Walking Knee to Chest Stretch
25’ Walking Quad Stretch
25’ Walking Figure 4 Stretch
25’ Walking High Kicks
25’ Butt Kickers
25’ High Knees
25’ Power Skip
Immediately after Line Drills 3 Rounds of…
5/5 Barbell Single Leg RDL
10 Alt. Bird Dogs
10 Barbell Deadlifts
Strength
Deadlift (11-9-7-5*)
Workout
Sham (Time)
7 Rounds for time of:
11 Bodyweight Deadlifts
100m Sprint
In honor of Air Force Staff Sgt. David "Sham" Wieger, 28, of North Huntingdon, PA, died Nov. 1, 2007
11 Bodyweight Deadlifts
100m Sprint
In honor of Air Force Staff Sgt. David "Sham" Wieger, 28, of North Huntingdon, PA, died Nov. 1, 2007
Air Force Staff Sgt. David "Sham" Wieger, 28, of North Huntingdon, Pennsylvania, a special agent for the Air Force of Special Investigations, Detachment 303, Travis Air Force Base, California, died Nov. 1, 2007, near Balad Air Base, Iraq, of wounds sustained from an improvised explosive device that struck his vehicle. Wieger is survived by his parents, Michael and Loreene; brother, Michael; sister-in-law, Brenda; and many aunts, uncles and cousins.
Partner Workout Option
Metcon (Time)
IN TEAMS OF 2…
14 ROUNDS FOR TIME
11 Deadlifts (Team Choice)
100m Sprint
*Partner 1 works while Partner 2 Rests. Partner 1 completes a full round then P2 completes the next until 14 total rounds are completed. Partners choose (1) weight for the bar.
(Score is Time)
*Library means a completely silent touch and return. Start Moderate & Build to Heavy.
(Score is Weight)