WOD

DAY 4

11.01.2018

WARMUP

MOBILITY

ACTIVATION

“One-Two Punch”

Teams of 2:

AMRAP 20′

3 Kettlebell Swings, 3 Box Jump Overs, 3 Wallballs
6 Kettlebell Swings, 6 Box Jump Overs, 6 Wallballs
9 Kettlebell Swings, 9 Box Jump Overs, 9 Wallballs
…

Kettlebell: (24/16)
Box Jump Overs (60/50)
Wallballs (9/6)

DAY 3

10.01.2018

WARMUP

ACTIVATION

“Marston”
AMRAP 20:
1 Deadlift *140/90 **100/65
10 Toes to Bar
15 Barbell Facing Burpees

DAY 2

019.01.2018

WARMUP

ACTIVATION

– strenght gymnastic
find your ME strict pullups

then
every 45″ :
50% – 70% – 40% – 60% – 50% -30%

– 4 RFT

10 PUSH PRESS *50/35 **40/25
10 RING DIPS
10 SDLHP

DAY 1

05.01.2018

WARMUP

MOBILTY

ACTIVATION

AMRAP 14′

50 V UP
50 DOUBLE UNDERS
50 THRUSTERS *50/35 **40/25
50 BURPEES O.T.B.

DAY 5

05.01.2018

WARMUP

MOBILTY

ACTIVATION

The Lyon

5 rounds, each for time of:
165-lb. squat cleans, 7 reps
165-lb. shoulder-to-overheads, 7 reps
7 burpee chest-to-bar pull-ups

Rest 2 minutes between rounds.

Ideally, use a pull-up bar that is 6 inches above your max reach when standing.

Post time for each round to comments.

Capt. David Lyon, 28, of Sandpoint, Idaho, was killed by an improvised explosive device in Kabul, Afghanistan,
on Dec. 27, 2013. Lyon was a member of the 21st Logistics Readiness Squadron at Peterson Air Force Base in
Colorado Springs, Colorado.

He was a 2008 graduate of the Air Force Academy, where he became well known for his athleticism,
leadership and strength of character. He was a sports standout in high school and at the Academy,
and while serving in the Air Force, he inspired many to start CrossFit.

He is survived by his wife, Capt. Dana Lyon, and many other friends and family members.

DAY 4

04.01.2018

WARMUP

MOBILTY

ACTIVATION

– FOR TIME
10 SINGLE LEG SQUAT FROM BOX
5 WALL CLIMB ( face to wall )

20 SINGLE LEG SQUAT FROM BOX
7 WALL CLIMB ( face to wall )

30 SINGLE LEG SQUAT FROM BOX
9 WALL CLIMB ( face to wall )

40 SINGLE LEG SQUAT FROM BOX
11 WALL CLIMB ( face to wall )

DAY 3

03.01.2018

WARMUP

CrossFit Total
Back squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 rep

Scaling
This benchmark workout is meant to be a test of strength. Beginning athletes should worry less about the rules of
the Total, and treat today as an opportunity to practice and get comfortable with heavy lifts. Be aware of your
mechanics and stop adding weight if your technique becomes unsafe.

Intermediate Option
Intermediate athletes do not need to scale this WOD.

Beginner Option
Back squat 3-3-1-1 reps
Shoulder press 3-3-1-1 reps
Deadlift 3-3-1-1 reps

DAY 2

02.01.2018

WARMUP

1 – EMOM 9′
work for calories on Row / Bike

2 – ANGIE modified
5 rft

20 pullups
20 pushups
20 situps
20 squats

DAY 6

30.12.2017

WARMUP

TEAM WOD X 2 ” THE LAST “

for time

60 AMERICAN SWING 24/16
800 MT RUN – ROW
60 PULLUP
60 MED BALL SITUP 9/6 in pairs
60 BURPEES
60 TTB
800 MT RUN – ROW
60 THRUSTERS *40/30 **30/20

DAY 5

29.12.2017

WARMUP

MOBILITY

ACTIVATION

1 – OLY LIFT
E2MOM 10′

2 x 2 pw cl + 2 jerk
3 x 2 pw cl + 1 jerk

try to increase wheight every set

2 – DEADLIFT
3 x 3 @85% 1 rm

3 – 5rds/
10″ max reps barbell ROW wide grip *40/30 **30/25
10″ max reps PUSH PRESS
10″ max reps OHS
10″ transiction
then
250 mt ROW or 500mt BIKE

REST 2′