Wod Monday 7/4/16

Happy 4th of July!

2 classes today

8:am and 9:30am

1.      Warm Up:

Coaches’ choice

2.     Wod prep:

Prep the movements

3.     Wod:

Wod:

 ” Lumberjack 20

Last done 7-25-15

On Nov. 5 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. When the shooting ended, he had killed 12 soldiers and one civilian and wounded 43 others.

Spc. Frederick Greene, 29, of Mountain City, Tennessee, Pfc. Aaron Thomas Nemelka, 19, of West Jordan, Utah, Pfc. Michael Pearson, 22, of Bolingbrook, Illinois, and Spc. Kham Xiong, 23, of St. Paul, Minnesota, along with eleven of the wounded were active Cross Fitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.

  • 20 Deadlifts (275, 185)
  • 400 Meter Run
  • 20 Kettlebell swings (70, 53)
  • 400 Meter Run
  • 20 Overhead Squats (115, 80)
  • 400 Meter Run
  • 20 Burpees
  • 400 Meter Run
  • 20 Chest to Bar pull-ups
  • 400 Meter Run
  • 20 Box jumps (24, 20)
  • 400 Meter Run
  • 20 DB Squat Cleans (45, 30)
  • 400 Meter Run

*1 bar per athlete. You must change your dead lift weight down to your overhead squat weight.

*The wod ends with a 400m run.

Reps options:

1.       15

2.      10

Run option:

1.       200m

*Scale overhead squats to front squats or goblet squats if needed.

*Scale chest to bar to regular pull-ups or ring rows if needed.

*Scale dumbbell squat cleans to dumbbell front squats if needed.

Cash out: 

Easy 5 minute row @20 SPM.  Foam roll for 2 minutes.

fire works

 

 

Posted in WOD

8 thoughts on “Wod Monday 7/4/16

  1. Lumberjack: 65#DL (big class, plates used)
    35#KB. Front Squat 45#. Ring Rows.
    20 inch step ups. 20#DB SQ CL.
    Time: 30:40

    Like

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