Links for the AM & PM Zoom Training Times
Daily @9am – https://us04web.zoom.us/j/79315338626 –
Meeting ID: 739 1533 8626
Daily @6pm – https://us04web.zoom.us/j/75260363780 –
Meeting ID: 752 6036 3780
I. 4:00 x Jump Rope Practice working sets from the following options with enough time between efforts to build up coordination over the course of the warm-up.
35-50 x Single-unders
10-25 x Double-unders
60-75 steps x Running In Place w/ Rope
II. 2 Rounds for Quality of
10 x Push-ups (Scaled mvmt. as needed)
10 x Medicine Ball Cleans (20/14lbs)
20 x Hollow Rocks
Yoga Poses & Mobilization Drills
Complete for time
155 x Double-unders
155 x 1-arm Devil’s Press (50/35lbs)
155 x Double-unders
**Every Minute on the minute perform 4 x Reverse Burpees.
Marine Sgt. Matthew J. Fenton, 24 years old, of Little Ferry, N.J.; assigned to Marine Forces Reserve’s Inspector and Instructor Staff, 1st Battalion, 25th Marine Regiment, 4th Marine Division, Fort Devens, Mass.; died May 5 at National Naval Medical Center, Bethesda, Md., from wounds received April 26 while conducting combat operations against enemy forces in Anbar province, Iraq.
Notes: The movement of the Reverse Burpee for this WOD must finish with a jump onto or over the object used for the Devil’s Press. Substituting a 45lb Bumper Plate for the Devil’s Press would be a near perfectly suited movement substitute. If athlete’s only have access to two lighter dumbbells at 35/20lbs for male and female weights should consider this option to also be a high quality selection for substitution.
Creativity knows no bounds, today the most critical part of this is that we are all humbly honoring Sgt. Fenton’s memory and respecting the loss his family endures TOGETHER, regardless of the physical distances which currently set us apart.
Scaling the WOD entails Single-unders at 3x the rep count. Scaling repetitions of the Reverse Burpees is 3 x reps every minute on the minute.
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