Gaza

5 rounds for time of:

35 kettlebell swings, 1.5 pood

30 push-ups

25 pull-ups

20 box jumps, 30-inch box

1-mile run

On January 28, 2013, Luc, a United States Air Force pilot was on a training mission over the Adriatic Sea off the coast of Italy. During the sortie, Luc was forced to eject from his F-16 and did not survive the ejection.  Luc is survived by family and friends who continue his Legacy through the Major Lucas Gruenther Legacy Foundation.

Warm Up 

Combo Activation #14

3x

10 Sampson stretch + rotation

7 Lateral lunges

10 walking knee tucks

5 Boot strap squats + inch worm 

10 overhead band pull aparts

The lateral band walks 10 ft in each direction

WOD

🎰🃏💰 Casino Royale 💰🃏🎰

Buy in:

6 minutes of:

12 DB SDHP 

12 DB press 

*2-minute rest period

Game:

6 minutes of:

10 DB power cleans

10 DB squats

*2-minute rest period

Cash-out:

6 minutes of:

7 DB devils press

14 DB gorilla rows

*2-minute rest period

Bonus

6 minutes of:

10 DB thrusters

5 DB squat thrusts

Warm Up 

Core warm-up

*Coaches choice: run/row/ jump rope

1. Dead bug complex

1. Plank complex

1. Gymnastic isometric holds

WOD

5 rounds of:

2 minute SB run

30 pull ups

Warm-up 

Dumbbell complex warm up #2

3x 

1. Deadlift (between feet)

2. Hang power snatch

3. OHS

4. Full snatch

5. Windmill 

6. TGU

Partner WOD

6 rounds of:

30:30 (one work one rest)

-Cardio of your choice

-Box jumps or squat jumps

-DB snatches

Warm-up 

Dynamic DB warm-up

3 x 10 reps

1. Farmers carry

2. Deadlifts

3. Walking pigeon 

4. OH carry

5. Front squats

6. Dynamic walk

7. Front rack carry

8. Presses 

9. OH carry

WOD

Complete the following:

Pull-ups 

DB Devils press

Rep scheme: 18-15-12-9-6-3