Sunday morning WODs...hero time!

August 27, 2016

Sunday FUNday!! 9AM...BE THERE...

 

Also, don't forget about yoga with Robyn at 11am!!

 

Sunday Aug. 28, 2016

 

Endurance WOD (9am)

 

Just because a lot of you missed out on all the fun with Gallant last week…and you thought you were getting away with it ;) Mwahahahaha

 

**THIS WOD CAN BE SCALED BY CUTTING EVERYTHING IN HALF**

*SUB FOR ROPE CLIMBS WILL BE 10 RING ROWS*

 

“DVB”

 

For time:

1 Mile MB Run 14/20

 

Then, 8 rounds of:

10 Wall Balls

1 rope ascent

 

800m MB Run 14/20

 

Then, 4 rounds of:

10 wall-ball shots

1 rope ascent

 

400m MB Run 14/20

 

Then, 2 rounds of:

10 wall-ball shots

1 rope ascent.

 

Officer David Vanbuskirk, 36, of Henderson, Nevada, was killed on July 23, 2013, when he fell during a nighttime aerial rescue mission in Las Vegas, Nevada. Vanbuskirk had been employed with the Las Vegas Metropolitan Police Department since 1999 and joined the elite Search and Rescue Team in 2007.

 

Vanbuskirk is survived by his wife, Adriana; sister, Jenny; and mother, Pat. He is preceded in death by his father, Red; and brother; Michael.

 

 

 

CrossFit (10am)

 

Strength:

 

Make up day! 20 minutes will be allotted to make up any strength session that you missed this week!

 

This week’s strength sessions:

 

1. Snatch Complex:

Increasing EMOM building up to a heavy set of:

Hang Snatch

Snatch

2x OHS

 

2. Deadlift 5x5 @ 70%

Superset – 3 Rounds:

8 Good mornings

8 Pistols

 

3. Strict Press 5x5 @ 70%

Superset – 3 rounds:

8 Single-arm Shoulder Press (each)

8 Bent-over Row

 

4. BENCH PRESS - 5 x 5 @ 70%

Then, 3 rounds:

10 GHD Thrusters

10 Spiderman Push-ups

 

 

WOD:

 

3 RFT:

400m Run/Row/1K Assault

 

30-20-10

Goblet Squats 35/53

KB Snatch 35/53

Floor Wipers 65/95

 

 

Yoga with Robyn! (11am)

 

 

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