T – Fri 2.09.18

 In W.O.D.

Marine Master Sgt. Aaron Torian, 36, of Paducah, Kentucky, died Feb. 15, 2014, during combat operations in Helmand Province, Afghanistan. Torian was assigned to 2nd Marine Special Operations Battalion, Marine Special Operations Regiment, U.S. Marine Corps Forces Special Operations Command in Camp Lejeune, North Carolina, and was on his sixth deployment at the time of his death.

He started CrossFit training in 2006 and was one of the original members of CrossFit Wilmington in North Carolina. His favorite movements included cleans, thrusters, sprints and kettlebell swings.

He is survived by his wife, Jurley; and children, Elijah, Laura Bella and Avery.

Skill:  Squat Clean Thruster.  Sometimes called a Cluster.  Practice the movement.  I’d suggest going up above the weight you will use for the WOD.

Conditioning: “T”
5 rounds for time of:
100-meter sprint
10 squat clean thrusters
15 kettlebell swings
100-meter sprint

Rest 2 minutes

Men: 115 lb. and 2 pood
Women: 75 lb. and 1.5 pood


Related:
• The Kettlebell Swing

Scaling
This is an interval workout with roughly a 1:1 work/rest ratio, meaning each round of work should take about 2 minutes and be followed by 2 minutes of rest. Reduce the loads and reps to ensure high speed in each round. Ideally, the reps should be performed unbroken.

Intermediate Option
5 rounds for time of:
100-meter sprint
8 squat clean thrusters
12 kettlebell swings
100-meter sprint
Rest 2 minutes

Men: 95 lb. and 1.5 pood
Women: 65 lb. and 1 pood

Beginner Option
5 rounds for time of:
100-meter sprint
8 thrusters
12 kettlebell swings
100-meter sprint
Rest 2 minutes

Men: 65 lb. and 1 pood
Women: 45 lb. and 1/2 pood


Jared, the affiliate manager, notified us that The Compound’s team name is the same as last years (CF Vacaville North). Those of you that have already signed up for the Open, Jared has added you to the team. If you don’t want to be with The Compound’s team, you can let Jared know and become a part of a separate team (minimum for a team is 2 men and 2 women) or complete it as an individual!

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