WOD

SunDay FunDay!!!!!!

5 Sets, For Time
3/2 Rope Climbs
6 Wall Facing Handstand Push-Ups
100ft Dual Dumbbell Farmers Carry 70/50lb
9 Ring Dips
9 Inverted Rows
15 Push-Ups

Rest 2:00 minutes between sets

Partner Day!!!! 👬 👭👫
Complete with a Partner for Time
10-20-30-40-50
DB Hang Clean and Jerk (50/35lb)
Double DB Box Step Overs (50s/35s )(24/20”)
V-Ups
Double DB Thrusters (50s/35s)
Calorie Echo Bike

Goal: 30:00-35:00 minutes
Time Cap: 40:00 minutes

Olympic Lifting
EMOM 6
1 Slow Pull Squat Clean
1 Squat Clean
2 Push Jerks

Conditioning
“The Lyon”
5 Sets, For Time:
7 Squat Cleans
7 Shoulder-to-Overheads
7 Burpee Chest-to-Bar Pull-Ups

2 minutes Rest between rounds

Load: 165/115 lb
Goal: Sub 20:00
Time Cap 25:00

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.

Gymnastics
Every 2:00 minutes, 5 Sets
:30 seconds of Working Time Accumulating
Rest the remainder of the 2:00 minutes before getting back into the next set

Option 3:
Freestanding Handstand Plate Walks

Option 2:
Handstand Plate Walks (Wall Supported)

Option 1:
Box Plate Walks

Conditioning
4 Sets of the following:
3:30 Minutes On : 1:00 Minute Rest
3 Wall Walks
15/12 Calorie Row
2 Wall Walks
100ft Sandbag Carry
1 Wall Walk
Max Alternating Dumbbell Hang Snatch @ 50/35lb

Strength
Deadlift
Every 3:00 minutes, 4 Sets
1 rep @ 85%+
Rest 35-45 seconds
5 reps @ 60-65%

Conditioning
5-10-15-20-25
Kettlebell Swings (53/35)
Toes to Bar
Box Jumps (24/20)

Goal: 12:00-15:00
Cap: 18:00

Strength
Bench Press
Every 3:00 minutes, 4 Sets
1 rep @ 85%+
Rest 35-45 seconds
5 reps @ 60-65%

Conditioning
AMRAP 4 x4
35 Double Unders
7 Deficit Push Ups
5/Arm Renegade Rows
1 Minute Rest Between Rounds

*Pick up where you left off*

Strength
10:00 Minute Clock to Complete the Following
Back Rack Reverse Lunges
5/5 @ 90% of 5RM From last week
4/4 @ increased load
3/3 @ increased load

Percentage is based on your 5RM Back Rack Reverse Lunges

Rest as needed between sets

From the 10:00-16:00
Build to 65% of 1RM Back Squat and
Complete Back Squat
20 Reps @ (65% of 1RM or 75% of 5RM)

Conditioning
For Time:
50/40 Cals (Row or Bike)
50 Wallballs
50/40 Cals (Row or Bike)

Goal: 8:00-10:00
Cap 12:00

For Time:

200m Run
1 Rope Climb
10 Russian Kettlebell Swings
200m Run
2 Rope Climbs
20 Russian Kettlebell Swings
200m Run
3 Rope Climbs
30 Russian Kettlebell Swings
200m Run
4 Rope Climb
40 Russian Kettlebell Swings
200m Run
5 Rope Climbs
50 Russian Kettlebell Swings
200m Run

Load: 70/53lb

Goal: 14:00-18:00
Time Cap: 20:00

Partner Workout!!!! 👬👫👭
For Time:
40/28 Calorie Echo Bike
40/32 Calorie Row

*1 Partner Starts on Each Machine and is working to complete calories to complete buy-in
—-
100 Partner Weighted Medball Sit-Ups 20/14lb
50 Wall Facing Handstand Push-Ups (Total)
100 Box Jump/Step Down (24/20)
50 Synchro Burpees
—-
40/28 Calorie Echo Bike
40/32 Calorie Row

*1 Partner Starts on Each Machine and is working to complete calories to complete cash-out

Partners must complete the opposite machine they chose on the buy in

Goal: 18:00-25:00 minutes
Time Cap: 30:00 minutes

Olympic Lifting
Power Snatch
Every 2:00 minutes, 6 Sets
Set 1: 7 Reps @ 60%
Set 2: 6 Reps @ 65%
Set 3: 5 Reps @ 70%
Set 4: 4 Reps @ 75%
Set 5: 3 Reps @ 80%
Set 6: 2 Reps @ 85%

Conditioning
12:00 minute AMRAP
3 Ring Muscle Ups
3/3 Single Arm Kettlebell Hang Snatches
9 Goblet Squats
Load: 53/35