WOD: Hero “Paul Pena”
7 rounds, each for time of:
19 x kettlebell swings, 2 pood
10 x burpee box jumps, 24-inch
Rest 3 minutes
Post time for each round.
Army Captain Paul Pena, 27, of San Marcos, Texas, died on Jan. 19, 2010, from wounds sustained from an enemy force’s improvised explosive device. Pena was leading a patrol in Arghandab River Valley in Afghanistan at the time of his death. He was assigned to the 2nd Battalion, 508th Parachute Regiment, 4th Brigade Combat Team, 82nd Airborne Division in Fort Bragg, North Carolina.
STRENGTH: EMOM follow the partner style (you do your set then I do mine) – 3 x push press for 10 sets
WOD: For total time with your partner-
3 rounds with your partner,
200 m partner medball toss/catch
20 x medball sit ups – one person works, one rests
2 rounds with your partner,
200 m barbell carry
20 x sumo deadlift high pull (same weight) – one person works, one rests
50 x burpees – one person works, one rests
All rep counts for movements are total.
Love seeing all the buddies you have brought so far this week! Keep them coming and buddy up!
STRENGTH/SKILL: 3 rounds, rest 2 minutes after each round
250 m row sprint
20 x squat jumps
WOD: For time,
50-40-30-20-10 kettlebell swings reps
10 x burpees after each rep set
STRENGTH: 3 position clean (high hang, below knee, floor) + jerk x 10 rounds, every 90 sec
WOD: “JT” 21-15-9 reps for time of: