5/10/18

Requested By Mike Grillo!

On the morning of May 3, 2016, Charlie’s quick reaction force (QRF) team received reports, that over 300 ISIS enemy fighters, reinforced by armored and explosive-laden vehicles were advancing on the host nation defense forces and surrounding civilian population.  If not for the actions of Charlie’s team, this attack would have been catastrophic.  Responding without hesitation, Charlie’s team valiantly held the advancing enemy at bay for more than four hours, enabling a successful Peshmerga partner force to counter attack.  On May 3, 2016, Charles Keating fought fearlessly and made the ultimate sacrifice defending his brothers.  He will never be forgotten.  Keating posthumously advanced to and his personal awards include the Navy Cross, Purple Heart, Bronze Star Medal with valor, Navy and Marine Corps Achievement Medal, Army Achievement Medal, Good Conduct Medal, Operation Inherent Resolve Medal, Afghanistan Campaign Medal, Iraq Campaign Medal, National Defense Service Medal, NATO Medal, Sea Service Deployment Ribbon; Rifle Expert, and Pistol Expert.

Charlie died in action the true courageous warrior that he was; with a loaded gun in his hands and boots on his feet.

Freedom WOD Class

Warm Up: 8 mins
High Knees (east to west)
ButtKicks (east to west)
Samson Stretch (east to west)
3 Rounds
5 Cal Row
20 Hand Stand Hold
5 Banded Lat Pull Downs

Strength: 5 Mins
Add one rep to last weeks number
5 Min Pull Ups EMOM

Mobility: 12
90 Sec per side Partner Hamstring Smash
90 Sec Per side Partner Calf Smash

Metcon: 20 Min
Chuck Sweaty
20 Min AMRAP
5 Pull Ups or Ring Rows
3 Wall Walks/Box Walks or 20 Sec hand stand hold
16 Burpees

Post Score on white board.

Elite Competition Class

1. Split Jerk
On the :90 Seconds x 7:
1 Pausing Repetition (1 Second in Dip & Catch)
1 Split Jerk
All repetitions taken from the rack.

2. Push Press
5 Sets of 5
Build in weight. After each set, complete 20 GHD Sit-Ups

3. Conditioning
5 Rounds:
7 Bar Muscle-Ups
12 Dumbbell Thrusters (50/35)
5o’ Handstand Walk
Rest 1 Minute Between Rounds.

4. Conditioning
3 Rounds:
20 Kipping Deficit Handstand Push-ups (4.5″/3″)
20 Alternating Pistols
20/14 Assault Bike

Directly into…

For Time:
10 Power Cleans (245/165)
10 Front Squats
10 Push Jerks

5. Bike Recovery
30 Minute Recovery Bike
(10 Light – 10 Moderate – 10 Light)

Performance Power Training

Thursday, May 10th, 2018
Jet Fuel: 
1min SIngle unders
-then
3x
-25ft forward down, backwards back, -Video demo https://youtu.be/aK2nH379xG0 https://youtu.be/02s3TuY6Mps
weighted bear crawl (plate on their back)
*The point of this is more about positioning than the amount of weight. They need to keep their hips and back flat and make small steps with their hands and feet. The idea is to keep the plate flat.
-10 Pushups at each end
-then
Mash upper body

Major, Lift: Red: Shoulder Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Board Press
Max 1
1xAmrap @80%
*Use 2 board
*Compare to 3 weeks ago

GainCity: 
3x
15 Incline DB Bench AHAP
Max Time Handstand hold
1 min Bandy Rows -Video Demo https://youtu.be/ERRurimmLg4

100 Bandy Curls -Video demo https://youtu.be/eoWDUIK4gmM
100 Bandy Pushdowns Video demo https://youtu.be/llCOtaJIzNw

Afterburner: 
7 min AMRAP:
10-20-30-40-50-etc…
Double Unders
5-10-15-20-25-etc…
Pushups
*Get as far as possible in 7mins. Use the same scale as last week.