workout of the day
09.25.2021 Partner Hero WOD
WOD
"Kabul"
with a partner
"The Thirteen"
13 rounds for time
26 cal row
8 strict pull ups
21 shoulder to overhead 95/65 75/55
Marine Corps Lance Cpl. David Espinoza, 20, of Rio Bravo, Tex.
Marine Corps Sgt. Nicole Gee, 23, of Roseville, Calif.
Marine Corps Staff Sgt. Darin Taylor Hoover, 31, of Utah
Army Staff Sgt. Ryan Knauss, 23, of Corryton, Tenn.
Marine Corps Cpl. Hunter Lopez, 22, of Indio, Calif.
Marine Corps Lance Cpl. Rylee McCollum, 20, Jackson, Wyo.
Marine Corps Lance Cpl. Dylan R. Merola, 20, of Rancho Cucamonga, Calif.
Marine Corps Lance Cpl. Kareem Nikoui, 20, of Norco, Calif.
Marine Corps Cpl. Daegan William-Tyeler Page, 23, of Omaha
Marine Corps Sgt. Johanny Rosario, 25, Lawrence, Mass.
Marine Corps Cpl. Humberto Sanchez, 22, Logansport, Ind.
Marine Corps Lance Cpl. Jared Schmitz, 20, of Wentzville, Mo.
Navy Hospital Corpsman Max Soviak, 22, of Berlin Heights, Ohio
Warm up
100m run
3 x DB complex
100m run
10/side DB/KB cross chop
https://youtu.be/VvihIHYN6vI
100m run
3x DB complex
**DB complex= Ren. Row (left + right) + DB Burpee DL + Hammer Curl - with the hammer curl make sure the elbow stays stable and the back doesn't move. Hold the DB like a hammer (upright).
Mobility
IYTs prone x 10 each letter with a 3 second squeeze at the top
perfect stretch walk x 5 each side
WOD
"Kabul"
with a partner
"The Thirteen"
13 rounds for time
26 cal row
8 strict pull ups
21 shoulder to overhead 95/65 75/55