We will gradually be switching over to all punch cards for food and beverage. It saves you .50 cents an item on most items and saves time especially with the spotty wifi in the building if you are trying to pay by card. Punch cards are the desk in the black box. Get your item, check a box off… fast and easy and money saving.
https://trial-b163f0cd.sites.zenplanner.com/retail-cart.cfm?ProductOptionId=A167E104-E515-4F09-8716-31918C816D8C&qty=1

Jerry Day
Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor.

Here is a list of reasons not to do this workout.
-Injury or state weightlifting meet this weekend
Thats the list…. that’s it. If you are capable of doing this, do it. If you are new and need to cut it in half, do that. If you need to walk the run, do that. This is a great test of your cardio.
The sub for Jerry if “you dont feel like doing it” is a million burpees for time.

“Jerry”

For time:
Run 1 mile
Row 2K
Run 1 mile

You can do Strength work before or after- Bench Press 10,9,8,7,6,5,4,3,2,1

We will gradually be switching over to all punch cards for food and beverage. It saves you .50 cents an item on most items and saves time especially with the spotty wifi in the building if you are trying to pay by card. Punch cards are the desk in the black box. Get your item, check a box off… fast and easy and money saving.
https://trial-b163f0cd.sites.zenplanner.com/retail-cart.cfm?ProductOptionId=A167E104-E515-4F09-8716-31918C816D8C&qty=1

Warm Up-
20 Pull ups
20 push ups
20 squats
40 sit ups
*if you want to learn rope climb technique please use this 10 minute warm up time to work with your coach

Strength-
Push Jerks-
6 Sets of 5- Use lighter weight
Practice fast reps with no pause

Wod
5 Rounds for Time… 5 Rounds
Run 400 (run this run, don’t use it as rest)
10 Handstand push ups
2 rope climbs (sub 1 rope climb— or– 6 rope pulls from the ground– or 10 pullups or 15 ring rows)

We will gradually be switching over to all punch cards for food and beverage. It saves you .50 cents an item on most items and saves time especially with the spotty wifi in the building if you are trying to pay by card. Punch cards are the desk in the black box. Get your item, check a box off… fast and easy and money saving.
https://trial-b163f0cd.sites.zenplanner.com/retail-cart.cfm?ProductOptionId=A167E104-E515-4F09-8716-31918C816D8C&qty=1

Tuesday
Warm Up
5 Minutes Bike
20 squats- Hold 5 seconds at the bottom. Grab onto the rig for balance if you need to

Strength
Back Squats
4 Sets of 10 (2 sets of 10 with an empty bar and light weight to warm up)

Wod
10 rounds For Time *mark your rounds, 10 is a lot to keep track of
15 Double Unders
5 Front Squats 185/135
10 Slam balls 50/30

Warm Up-
500M Row
40 walking lunges
40 high knees (watch this guy, https://www.youtube.com/watch?v=wYHOU9EJWdM
40 Pass throughs

Strength- Start this emom together
Every minute on the minute for 10 minutes do
-1 squat clean
-1 hang Power Clean
2 Jerks

*Figure out your starting weight before we start the emom

Workout of the day-

14 Minutes

10 toes to bar
100M Run
10 Burpee Box Jump Overs

Extra Core Work
30 seconds hollow holds
30 seconds rest
go for 6 rounds.

Wod Starts at 10:15, warm up before then, Teams can start after different stations to spread people out.

Wod- Teams of 2- 3 rounds, 2 minutes per station-  3 minutes rest every 10 minutes

As many reps as possible at each station

Burpees
Kb Swings 55/35
Bike Cals
Power cleans 155/115
Slam Balls