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10 September 2020

25
Aug

10 September 2020

10 September 2020

Warm-up: 400m Run to JITB, then 3 Rounds: 10x Strict dip (scale is off a box), 25m Bear Crawl, 12x V-ups. Finish with a Block Run. 

Strength: Strict Press: Work to heavy set of 5 then 4×5 at 90% of heavy set. (Goal should be 5-15lbs heavier than last week). Use Rack Stands and Jerk Blocks

Stamina: 4 Rounds, not for time: 15x Strict chest to bar pull up, 15x Russian Push up, 100m KB carry – 1 arm overhead, other arm front rack – 50m per side). 

WOD:  For Time: “DT”  

5 Rounds:

12 Deadlifts, 9 Hang Power Cleans, 6 Shoulder to Overhead (155/105)

Background: In honor of US Air Force SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED.

Timothy was survived by his wife Megan and his son, T.J., who was one year old when he passed.

This Hero WOD was first posted on the CrossFit main site as the workout of the day for Tuesday, April 14, 2009 (“090414“)

Cool Down: EMOM for 12:00 

    • Even: Max Hanging L-sit hold (not to exceed 30 sec.) 
    • Odd: 20x Mt. Climbers

 

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