Paul Pena
7 rounds, each for time of:
100-meter sprint
19 kettlebell swings, 2 pood
10 burpee box jumps, 24-inch
Rest 3 minutes
Post time for each round to comments.
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.
Pena participated in the Junior ROTC program at San Marcos Baptist Academy and later graduated from the U.S. Military Academy at West Point. He maintained his fitness with CrossFit workouts and particularly enjoyed running, burpees, push-ups and pull-ups.
He is survived by his mother, Cecilia.
Body weight Warm Up #1
3x 10 reps
Explosive reverse lunges (bring knee to chest)
Shoulder tap push-ups (cross-body)
3 tucks + 1 v-up
3 straddle reach throughs + inchworm
Ring/TRX/ sheet rows
Pop squats
Skill
Movements and modifications
WOD
Casino Royal
Buy in:
3 rounds of
15 pull ups
20 push ups
30 squats
3 minutes rest
Game:
3 rounds of:
15 TTB
15 reps /W 25 reps/M ring dips
15 box jumps w/20” m/24”
3 minutres rest
Cash out
3 rounds for time:
15 HSPU
30 Russian twists
20 pistols
Aerobic Warm Up #2
3 consecutive rounds
30 seconds no break
-Prisoner step-ups
-Mountain climbers or sliders
-Flutter kicks
-Pop squats
-Butt kicks
-Skater jumps
Then...
3 rounds of:
(5 steps forward and back)
-Sampson
-Knee hugs
-Dynamic walk
-Walking pigeon
Skill
Wallball shots and modifications
WOD
For time:
90 wallball shots
1200m run
60 wallball shots
1000m run
30 wallball shots
800m run
15 wallball shots
400m run
Warm up
Agility complex
*Coach's choice run*
2 rounds of:
5m - 10m - 15m
-Forward/ backward
-Shuffle
-Carioca
-Sprinting
-*10m broad jumps*
Skill
Movements and modifications
Partner WOD
Partner ping pong
5 rounds of:
12 deadlifts w/155# m/225#
15 lateral burpees over barbell
12 bicycles
15 v-ups