Tuesday's WODs...

June 9, 2015

Great job on "Daniel" today!!  The leaderboard will be updated tomorrow.  Here are your Tuesday WODs...

 

Tuesday June 9, 2015

 

CrossFit (7am/9am/5:30pm/6:30pm/7:30pm)

 

WARM UP:

300m Anything but run

10 Flag Push-ups

10 Banana Rocks

10 Juicers

10 KB Swings

10 KB S2OH (each arm)

8 Mule Kick Jacks

 

STRENGTH:

 

10 minutes to find your 1RM Bench Press

 

Then…

 

AMRAP Push-ups in 1 minute

 

WOD:

 

I know we just did a Hero WOD, but I just saw this one posted on the mainsite and I know you would all be dyyyinnggg to give it a try ;)  So here we go!

 

“Hall”

 

U.S. Air Force Capt. Ryan P. Hall, of Colorado Springs, Colorado, died Feb. 18, 2012, near Camp Lemonnier, Djibouti, Africa, when his single-engine U-28 aircraft crashed. There were four total fatalities. The 30-year-old was assigned to the 319th Special Operations Squadron, Hurlburt Field, Florida. Hall is survived by his parents, Dennis and Kliffa; girlfriend, Marianne Vicente; brother and sister-in-law, Brandon and Karin; brother, Damon; grandmothers, Jean Hall and Nayda Nunn; and nieces and nephews, Erika, Natalie, Izabelleh, Evan and Noah.

 

5 rounds for time of:

3 cleans (any type) 135/225

200-meter sprint

20 kettlebell snatches (10 each arm) 35/53

Rest 2 minutes

 

 

CrossFit Endurance (6am)

 

Part A)

1 mile Row

4 Lengths Marching Lunges

 

Part B)

1 mile Run

4 Lengths Burpee Broad Jumps

 

Part C)

800m Row

800m Run

4 Lengths Handstand Walk (or sub bear crawl)

 

 

 

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