WOD for the Fallen was a success today. Everyone fought HARD and NEVER QUIT.
A post shared by Gene Crawford (@crawfish) on Sep 9, 2017 at 7:24pm PDT
Held WOD for the Fallen today. What a great time. Everyone came out and did the workouts and had great spirit and tenacity. I loved the beginners mixed with some veterans. Going to work to make it much better and bigger for next year. Hooyah!
Did all three workouts for WOD for the Fallen, just as the competitors will do next weekend. Just to see it and feel it.
WOD #1
12:00 AMRAP
200m run
10x Deadlift (155#/115#)
10x Burpee jump over bar
[4 + 29]
WOD #2
15:00 Cap
50x Pull-ups
50x Ground to Overhead (95#/65#)
Break up however
[Finished 14:09]
WOD #3
10:00 Cap
30-20-10
Toes to Bar
Double Unders
[Finished 6:19] Scaled this one
Mobility: Couch stretch, foam roller, quad smash, barbell tricep smash.
WOD:
15:00 AMRAP
10x Burpees
15x Box Jumps
100m Plate Carry 35#
[5+13]
Strength:
Push Press 10x
Snatch 10x
Strict Pull Ups: 4×5
Cardio:
V-Ups 10×2
Heels to Heaven 10×2
Leg Lifts 10×2
Sit Ups 10×2
Ran the two morning classes. Had them warm up with a 400m run. Then we rolled out and couch stretch for about 10 minutes. Then a Tabata Jump Rope session.
Workout was HELEN:
3x Rounds
400m Run
21 KB Swings
12 Pull Ups
Pretty sure it smoked everyone good.
“Amanda ALT”
13-11-9-7-5
Pull-ups
Squat Snatches
(95#/65#)
“Grace”
30x Clean-and-Jerks (135#/95#)
“Lumberjack 20”
20x Deadlifts (>=225#)
Run 200m
20x KB swings (AHAFP)
Run 200m
20x Overhead Squats (AHAFP)
Run 200m
20x Burpees
Run 200m
20x CTB Pull-ups
Run 200m
20x Box jumps (24″)
Run 200m
20x DB Squat Cleans (AHAFP)