Ozzy

7 Rounds for time of:

11 Deficit Handstand Pushups

1,000m Run

U.S. Air Force Master Sgt. Thomas "Ozzy" Crowell, 36, of Neosho, Missouri, died Nov. 1, 2007, near Balad Air Base in Iraq. The special agent for the Air Force Office of Special Investigations, Detachment 301 at Scott Air Force Base in Illinois sustained wounds from an improvised explosive device that struck his vehicle. Crowell is survived by his wife, Carol; two sons, Eric and Ian; and his mother, Peggy Whipp.

Twister Warm Up

Use a light MB/KB/DB

3x 10 reps

Russian twists

Presses

Squats

Diagonal wood chops (R/L)

Later jumps over the object 

Plank toe touches  

Skill

Dips

WOD

3 rounds for time:

30 dips (rings/ bench/ box/ chair)

20 box jumps or squat jumps

Straddle Warm Up 

👉🏽All in the straddle position 👈🏽

3x 7

Skater jumps

Push-ups (in straddle)

Inchworm (in straddle)

Lateral lunges (stationary)

Pop squats

Star sit-ups

Skill

Shoulder to OH

WOD

5 rounds for time:

10 shoulder to OH (SB/ pack/DB/KB/ barbell)

10 knee tucks

50 double unders or taps

Core Warm up 

*Coaches choice: run/row/ jump rope

Dead bug complex

Plank complex

Gymnastic isometric holds

Skill 

SDHP

WOD

3 rounds for time:

15 KB or DB SDHP

15 burpees over object

15 v-ups

Push-up Complex Warm up 

2 minutes jump rope

3x

10 pass-throughs with the jump rope

10 OHS with the jump rope

Push up complex

-3 push-ups

-3 knees to elbows

-3 push-ups

-3 knee thrusts

-3 push-ups

-3 straight leg to the opposite hand

-3 push-ups 

Skill

Complex review  

WOD

With a 7 minute running clock

30 burpee complex 

(Down 5 mountain climbers then finish burpee)

Max push up complex

(3 push up + 3 toe touches + 3 shoulder tap each side)