Wod Saturday 9/3/16

 Team “DVB”

1.      Warm Up:

Coaches’ choice

2.     Wod prep:

Prep the movements

3.     Wod:

Teams of 2 Divide reps as needed, except for the runs.

For time:

1 mile sand bag run together (35,25)

8 rounds of:

  • 20 wall balls (20,14)
  • 2 rope climbs

800m sand bag run together (35,25)

4 rounds of:

  • 20 wall balls (20,14)
  • 2 rope climbs

400m sand bag run together(35,25)

2 rounds of:

  • 20 wall balls (20,14)
  • 2 rope climbs

Intermediate:

 For time:

1 mile sand bag run together (35,25)

6 rounds of:

  • 20 wall-ball shots(20,14)
  • 2 rope climb

800m sand bag run together (35,25)

3 rounds of:

  • 20 wall-ball shots(20,14)
  • 1 rope ascent

400m sand bag run together (35,25)

1 rounds of:

  • 20 wall-ball shots(20,14)
  • 2 rope climb

The rounds have been decreased to meet the intended time domain of under 35 minutes and keep the intensity high. If the athlete is unable to complete the wall-balls unbroken decrease the weight on the medicine ball. If the athlete can run a sub 8 min mile and is confident they will be able to do 8 round of wall-ball unbroken, they can attempt the as-written version of the workout.

Beginners:

For time:

800m sand bag run together (20)

8 rounds of:

  • 10 wall-ball shots (14,10)
  • 4 rope knee ups

400m sand bag run together (20)

4 rounds of:

  • 10 wall-ball shots (14,10)
  • 4 rope knee ups

Run 200 m  sand bag run together (20)

2 rounds of:

  • 10 wall-ball shots (14,10)
  • 4 rope knee ups

Complete the first run in 6 minutes or decrease the distance. During the wall-ball shots, send the hips back and down while squatting to keep the weight in the heels. If the wall-ball shots need to be broken up, decrease the weight of the medicine ball. For the rope knee-ups, reach up to full arm extension and grab the rope. Pull the knees up as high as possible then allow the feet to touch the floor. This is 1 rep. Keep the total time to completion under 25 minutes. Decrease the rounds of wall-ball shots and rope knee-ups if necessary.

 

 HERO-DVB20Tac20medic_2000px

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.

Posted in WOD

3 thoughts on “Wod Saturday 9/3/16

  1. Team: Tortoise and the Hare
    WOD: 38:28 25#bag/14#,12#ball/
    Rounds:6-3-1
    Runs:1 mile/400m/200m
    Too many breaks for the tortoise🐢
    The hare kept waiting🐇
    😂 All good. Happy holiday weekend!

    Like

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