Hero Wod, we will start warm up at 5 after, Row, Run or bike if you are early
Grab a bar. Review the squat clean thruster (cluster)
Coach led warm up-
0-2 Minutes 7 power cleans from the hang postion
2-4 Minutes 7 power clean from the hang plus front squat
4-6 Minutes 5 full cleans from the shin
6-8 Minutes 5 Push presses
8-10 Minutes 5 squat clean thrusters
*be thinking about your weight for this wod, you can add weight during the emom to get warmed up.

10-18 minutes, find your max squat clean thruster.

Hero Wod “T”
5 rounds for time of:
100-meter sprint
10 squat clean thrusters
15 kettlebell swings
100-meter sprint

Rest 2 minutes

Men: 115 lb. and 2 pood
Women: 75 lb. and 1.5 pood

Scroll for scaling options.

Marine Master Sgt. Aaron Torian, 36, of Paducah, Kentucky, died Feb. 15, 2014, during combat operations in Helmand Province, Afghanistan. Torian was assigned to 2nd Marine Special Operations Battalion, Marine Special Operations Regiment, U.S. Marine Corps Forces Special Operations Command in Camp Lejeune, North Carolina, and was on his sixth deployment at the time of his death.

He started CrossFit training in 2006 and was one of the original members of CrossFit Wilmington in North Carolina. His favorite movements included cleans, thrusters, sprints and kettlebell swings.

He is survived by his wife, Jurley; and children, Elijah, Laura Bella and Avery.

Related:
• CrossFit WOD 180204 Tips With Rory McKernan
• The Kettlebell Swing

Scaling
This is an interval workout with roughly a 1:1 work/rest ratio, meaning each round of work should take about 2 minutes and be followed by 2 minutes of rest. Reduce the loads and reps to ensure high speed in each round. Ideally, the reps should be performed unbroken.

Intermediate Option
5 rounds for time of:
100-meter sprint
8 squat clean thrusters
12 kettlebell swings
100-meter sprint
Rest 2 minutes

Men: 95 lb. and 1.5 pood
Women: 65 lb. and 1 pood

Beginner Option
5 rounds for time of:
100-meter sprint
8 thrusters
12 kettlebell swings
100-meter sprint
Rest 2 minutes

Men: 65 lb. and 1 pood
Women: 45 lb. and 1/2 pood

For time:
30 muscle-ups
Scroll for scaling options.

Scaling 1- 30 Bar Muscle ups for time.

Related:
• CrossFit WOD 180203 Tips With Rory McKernan
• The Muscle-Up
• Read: The Muscle-Up
• Read: Next-Level Coaching: Muscle-Ups

Scaling
Although this workout will be very short for advanced athletes, beginner and intermediate athletes should not worry about finishing quickly. Instead, scaling athletes should pick a modification that offers an opportunity to practice the muscle-up and improve strength and skill. If you’re currently nowhere near a muscle-up, work on a pulling exercise and a pushing exercise.

Intermediate Option
Complete as many muscle-ups as possible in 15 minutes.
Then,
Complete as many rounds as possible in 5 minutes of:
5 strict pull-ups
5 ring dips

Beginner Option
Complete as many rounds as possible in 15 minutes of:
5 ring rows, using a false grip
5 jumping dips, slowing the descent

Warm Up
3 Rounds
Row 10 calories
15 Push Ups
15 pass throughs
15 PERFECT squat with a one second hold

Strength- Strict Press
3,3,3,3,3 Build up to a 3 rep max!

Logistically a tough Wod Today. We will set up several squat racks with varying weights. some people might be sharing a bar. do your squats. dont worry, you will welcome the short break if this slows you down a little.

Complete as many rounds as possible in 20 minutes of:
25 burpees
15 body-weight back squats

Scroll for scaling options.
Post rounds completed to comments.

Related:
• CrossFit WOD 180201 Tips With Rory McKernan
• The Burpee
• The Back Squat

Scaling
This long couplet will challenge your will as much as your body. Choose reps and loads that allow you to maintain a steady pace with limited breaks. You may or may not be able to complete the squats in one set, and the later rounds will be particularly challenging. Newer athletes might want to reduce the duration of the workout.

Intermediate Option
Complete as many rounds as possible in 20 minutes of:
20 burpees
10 ¾-body-weight back squats

Beginner Option
Complete as many rounds as possible in 15 minutes of:
12 burpees
12 empty-bar back squats

Warm up:
3 rounds
Run 200
15 Overhead squat with a pvc
20 Overhead walking lunges with a Pvc

Move Right Into your 20 reps of back squats- 12 minutes cap to get your set of 20 in, use your sheet, add 5 pounds to the last time you did this.
two sets of 10 empty bar, 1 set at 50%, a few sets of 5-10 at 60% then go for your 20.

Wod:

For time:
30 overhead walking lunges
30 knees-to-elbows
30 sit-ups
30-cal. row
30 sit-ups
30 knees-to-elbows
30 overhead walking lunges

Men: Lunge with 45-lb. plate
Women: Lunge with 25-lb. plate

Scroll for scaling options.
Post time to comments.

Related:
• CrossFit WOD 180131 Tips With Rory McKernan
• Read: Warm and Happy
• The Sit-Up
• Rowing

Scaling
This is a quick down-and-back chipper. Reduce the reps and pick movements so you can complete each exercise in no more than 2-3 sets. These exercises will have a compounding effect on each other, particularly on your midline. You do each exercise except the row only twice, so fight for large sets and transition between movements quickly.

Intermediate Option
For time:
20 overhead walking lunges
20 knees-to-elbows
20 sit-ups
20-cal. row
20 sit-ups
20 knees-to-elbows
20 overhead walking lunges

Men: Lunge with 45-lb. plate
Women: Lunge with 25-lb. plate

Beginner Option
For time:
20 walking lunges
20 jumping hanging knee raises
20 sit-ups
20-cal. row
20 sit-ups
20 jumping hanging knee raises
20 walking lunges