Shawn

For time:
Run 5 miles

Run in 5-minute intervals, stopping after each to perform 50 squats and 50 push-ups before beginning the next 5-minute run interval.

U.S. Army Captain Shawn G. Hogan, of Salem, New Hampshire, died Oct. 17, 2012. The 28-year-old was fatally injured in a training exercise at Land Between the Lakes National Recreation Area in Golden Pond, Kentucky. He was assigned to Company B, 4th Battalion, 5th Special Forces Group (Airborne) in Fort Campbell. Hogan is survived by his parents, Richard and Jean; and sister, Nicole.

Warm Up 

Agility complex

*Coach's choice cardio*

2 rounds of:

5m - 10m - 15m

1. Forward/ backward

2. Shuffle

3. Carioca

4. Sprinting

5. *10m broad jumps*

WOD

🎰🃏💰 Casino Royale 💰🃏🎰

Buy in:

5 minute AMRAP

8 DB snatch

6 Burpees

*3 minute rest period

Game:

5 minute AMRAP

20 Double unders/ 40 Jump rope skips

5 Devils press

*3 minute rest period

Cash out:

5 minute AMRAP

5 mountain climber complex

(3 mountain climber + stand up)

5 Squat cleans

Warm Up 

Core warm up

*Coaches choice: run/row/ jump rope

1. Dead bug complex

1. Plank complex

1. Gymnastic isometric holds

WOD

14x

30:30

Pull-ups

Jump lunges

Cash-out

Warm up 

Band warm up #2

3 x 10 reps

1. Seated band rows

2. Banded lunge with rotation (R/L)

3. Banded standing press

4. Dynamic walk

5. Bicycles

6. Banded diagonal wood chops

7. Walking lunge with Sampson

Partner WOD

Complete the following together:

100 prisoner step ups

150 push ups

8x each 50m sprint

150 sit ups

100 prisoner step ups

100 pull-ups/ 200 band rows

8x each 50m sprint

150 hollow rocks

Warm-up 

Aerobic Warm-up #2

TWO ROUNDS

30 seconds no break

1. -Prisoner step-ups

2. -Mountain climbers or sliders

3. -Flutter kicks

4. -Pop squats

5. -Butt kicks

6. -Skater jumps

Then...

3 rounds of:

(5 steps forward and back)

1. -Sampson

2. -Knee hugs

3. -Dynamic walk

4. -Walking pigeon

WOD

5 rounds of:

20 SB deadlifts

40 SB step up w/12” m/20”

30 dips