Monday – 210705

Monday – 210705

U.S. Army First Lieutenant Thomas M. Martin, 27, of Ward, Arkansas, assigned to the 1st Squadron, 40th Cavalry Regiment, 4th Brigade Combat Team (Airborne), 25th Infantry Division, based in Fort Richardson, Alaska, died on October 14, 2007 in Al Busayifi, Iraq, of wounds suffered when insurgents attacked his unit with small arms fire. He is survived by his parents, Edmund and Candis Martin; sisters Sarah Hood, Becky Martin, and Laura Martin; fiancée, Erika Noyes; and grandmother, E. Jean Martin.

SWOD

Ring Muscle Up Drills
1) Establish the False Grip
2) Kipping Swing on the Rings x 5-8 swings
3) Hanging Hip Thrust x 5-8 reps
4) Standing Transition x 2-3 reps
5) Seated Strict Muscle Up w/ band x 2-3 reps
– all movements should be performed in the False Grip
– rotate through stations for approximately 8 minutes

WOD

“Tom”

Complete as many rounds and reps as possible in 25 minutes of:
7 Ring Muscle Ups
11 Thrusters (155/105)
14 Toes to Bar

……….

BURN

In teams of 2, complete the following for time:
100 Braided Rope Single Unders each
100 Air Squats
100 Burpees
50 Braided Rope Single Unders each
50 Jump Squats
50 Push Ups
25 Braided Rope Single Unders each
25 Pistols
25 Handstand Push Ups

Note: Only one athlete works at a time to complete the required reps, other than during the Jump Rope where athletes work at the same time to each complete the required number of reps.

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