For Time:
10-9-8-7-6-5-4-3-2-1 reps of:
Overhead Squats (115/85) (scale=front squats)
Deficit HSPU (6"/4") (scale=shoulder press 95/65)
Strength/Conditioning: "Countdown"
For Time: 10-9-8-7-6-5-4-3-2-1 reps of: Overhead Squats (115/85) (scale=front squats) Deficit HSPU (6"/4") (scale=shoulder press 95/65)
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Hero WOD: "Tillman" 7 Rounds for Time of: 7 Deadlifts (275/185) 200m run 15 Pull-Ups Rest :45 secs Patrick Daniel Tillman (11/6/76–4/22/04) was a professional football player who left the National Football League and enlisted in the United States Army in May 2002. He joined the Army Rangers and served multiple tours in combat before he was killed in the mountains of Afghanistan. He was a recipient of the Silver Star, the third highest honor in the military, and a Purple Heart. Pat is survived by his wife Marie. He is also remembered through the foundation named in his honor. Founded in 2004, the Pat Tillman Foundation invests in military veterans and their spouses through academic scholarships – building a diverse community of leaders committed to service to others. The scholars chosen show extraordinary academic and leadership potential, a true sense of vocation, and a deep commitment to create positive change through their work in the fields of medicine, law, business, education and the arts. This workout was originally posted on crossfitfootball.com as the workout of the day for February 7, 2015. 9/11 Memorial Workout (I know, I should have posted this one yesterday)
2001M Run (1 mile + 400m + 1m) -then- 3 rounds of: 9 Thrusters (115/85) 11 Toes-2-Bar 9 SDLHP (115/85) 11 Toes-2-Bar Conditioning: 20 Min AMRAP
200 Meter Run 6 Snatches 3 Ring Muscle Ups (scale=3 pullups + 3 ring dips) 4 Snatches 3 Ring Muscle Ups (scale=3 pullups + 3 ring dips) 2 Snatches Rds 1&2: 95/65 Rds 3&4: 115/85 Rds 5&6: 135/95 Remaining Rds: 155/105 3 Rounds for Time of:
50 Double Unders 18 Front Squats (135/95) 18 Bar Facing Burpees 50 Double Unders *rest 2 Mins after each Rd. 20-Minute AMRAP of:
9 C2B Pull-Ups (scale=regular pullups) 15 Power Cleans (135/95) 21 Air Squats 400m Run carrying a wall-ball Conditioning:
15 Min AMRAP of: 16 Alternating DB Hang Snatches (50/35) 50 Ft HS Walk (scale=3 wall-walks, or 50' OH double DB carry) 100 Meter Shuttle Run *Handstand walk is 25’ down and back. *Shuttle run is 25 meters down and back, twice. 3 Rounds for Time of:
21 Russian KB Swings (53/35) 35 Wall Balls (20/14) 7 Clean & Jerks (155/105) 400 Meter Run Conditioning: "4x4"
14 Min Amrap of: 4 Burpee Box Jump Overs (24/20) 4 Snatches (115/85) Conditioning: "Bull"
"Half-Bull" 1 Round for time of: 200 Double-Unders 50 Overhead Squats, 135# 50 Pull-ups 1-Mile Run "Full-Bull" (This will take a while) 2 Rounds for time of: 200 Double-Unders 50 Overhead Squats, 135# 50 Pull-ups 1-Mile Run In honor of U.S. Marine Corps Captain Brandon "Bull" Barrett, 27, of Marion, Indiana, was killed on May 5, 2010 To learn more about Bull click here |
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