"Tommy Mac"

12 Burpees
12 Thruster (all with 115/75) used 65
12 Bp
12 Power Snatch
12 Bp
12 Push Jerks
12 bp
12 Hang Squat Clean
12 Bp
12 OHS
12 bp
12 Thruster
12 Bp
12 Power Snatch
12 bp
12 Push Jerk
12 bp
12 Hang Squat Clean
12 bp
12 OHS

Sergeant Thomas R. MacPherson

Killed in action on October 12, 2012

Sgt. Thomas R. MacPherson, 26, was killed by enemy forces during a heavy firefight while conducting combat operations in Ghazni Province, Afghanistan. He was leading an a ssault against an enemy position when he was mortally wounded by small arms fire.

MacPherson was a team leader assigned to Company D, 2nd Battalion, 75th Ranger Regiment at Joint Base Lewis-McChord, Wash. He previously served one deployment to Iraq and this was his fourth deployment to Afghanistan.

3 - 5 minute rounds, 1 minute at each station, with 1 minute breaks per round of:

Slam Ball
45# overhead lunges
Burpees
Elite Situps
Row Machine

Thruster 1-1-1-1-1

PSKC KB Complex
Snatch-push press-clean-thruster-pushup

So you'll do a kb snatch, lower it to the rack, do a push press, then a clean and then a thruster. Set bell down and do a pushup...that's one rep. So one rep weak side, one rep strong side, then 2,3 etc...
We will ladder up and down
1-2-3-4-5-4-3-2-1 w/s
53/35

Double KB Clean and Press
Ring Dips
Front squats
5 reps of everything for 5 rounds

Finisher:
Boston
7 deadlifts (225/155)
11 KB Snatches (53/35)
9 slurpees (slamball to burpee) 20/10
3 rounds

5 RFT:
50 Battle Ropes (subbed for Rope climbs)
10 T2B
21 Walking lunges with 45# plate overhead (used 35# for last 3 to go easy on the knee)
400m Run (did 400m run for 1 round, then sled drag w/ 45# & a sand bag for 3 rounds, then w/o the sand bag on 1 round)

Class is at 4:30 on Monday

Skill:

20 min to find a one rep max (or refine technique) snatch.

WOD:
4 rounds for total time:

Gate sprint
10 C2B pull ups
10 thrusters (115/85)
20 Burpees
- rest 2 minutes

• Run 2 miles for time
• Try and keep a 6:20 pace

added 1:15 to the second mile

Team WOD Total Reps for Time:

Row 2700m Total. Team Members change every 300m
Single Unders - total count
Slam Balls #20/15 - total count

Team: JR, Lisa and Morgan
Row 2700m - 16:32
Single unders - 1382
Slam Balls - 283

partner work out

Both rowed 500M
we split the rest in half
30 abmats with slam ball (20)
40 wallballs: Mod to using the 14 lb wallball
50 walking lunges with slam ball
60 slamballs
70 Plylo Push Ups
60 Slamballs
50 walking lunges with slam ball
40 wallballs: mod to 14 lb wallball
30 abmats with slam ball
Both rowed 500 M

Seven rounds for time of:

7 Handstand push-ups
7 Toes to Bar
225/165 pound Deadlift, 7 reps
7 Burpees
7 OH Kettlebell swings 70/53
7 Pull-ups