Warm up
General warm-up, 3 rounds of 200m run, 10 no pushup burpees, 10 air squats.
Then, 2 rounds of:
10 box steps ups
5 inch worms with pushups
5 per side single KB suitcase deadlifts
5 per side single KB bent over rows
Gymnastics skills (15 min)
12 min alternating EMOM:
20 sec L-sit hold - Box, parallettes or rings (See scaling options from week 1)
10 false grip ring rows
15-20 lying hollow banded PVC pull down
Endurance
Hero WOD "Marton" - 20 min AMRAP:
1 deadlift [BB: (Rx) 405/285 lbs, KBs: 5 reps, 2 KBs at 32/24 kg]
10 toes to bars
15 bar facing burpees
Special Warfare Operator 1st Class William Blake Marston, 31, of Concord, New Hampshire, died Jan. 10, 2015, in DeLand, Florida, during military parachute training. Marston was assigned to an East Coast-based SEAL Team and served in the Navy for six years.
Marston is survived by his girlfriend, Christine Clark; parents, Bill and Nancy; three siblings, Chris, Jeffrey and Emily; and many other friends and family.
Note: compare to Jan. 24th, 2023
Scaling: Adjust the barbell load to 85% of 1RM
UES strength
Warm Up
2 Rounds
10 Banded Pass Throughs
20 Banded Pull-aparts
10 Pause Bench Dips
Bench Press
4 sets x 10 reps @ 6/10 RPE
Bench Accessories
3-4 Rounds (20mins)
8/arm Alt. Double DB Bench Press (1 DB held locked out each rep)
10/arm Single Arm DB Row (Start with weaker arm)
1 Set to Failure (Unbroken) Ring Push-Ups (10-20 reps)
1 Set to Failure (Unbroken) Ring Row