07.22.19 Hero WOD 'Dunn'

Warm Up
2 rounds:

KB Complex (please use a light KB)
Halos x 10 reps each direction
Goat Baggers x 10 rephttps://www.youtube.com/watch?time_continue=1&v=5XngyO-eIqASingle Arm KB Swing x 10 reps + Single Arm Press x 5 reps
KB Swings x 10 reps

Mobility:
2 rounds

banded lat pull down x 10 reps https://vimeo.com/336910800/173a317032

pull up negatives x 5 with a 3 second descend and a reset at the topbanded face pulls x 10 reps



Gymnastics conditioning: bullet proof shoulders https://www.instagram.com/p/ByEmgecgTjI/
🔸THE SEQUENCE:
5 - 10 - 15
•shoulder shrug
•shoulder tap
•hip tap
•handstand hold (in sec)
.
*double rest/work (if it took you 30 sec to complete, rest 60sec before next set).
🔹HOW TO EXECUTE:
1. Begin in the correct handstand position - STACKED!
2. Grow tall by pressing thru floor to engage shoulders, hollow position & toes tucked under (i.e.: pointed)
.
THE SHRUG:
1. Do not sag in your core to engage movement. Press thru shoulder girdle.
2. Do not move midline! You should be “locked in” to hollow.
.
THE TAP:
1. Shift weight then press tall w. lead shoulder BEFORE you lift hand.

2. Therefore, you find balance on one hand before the other moves.
3. If someone can't do the hip tap, then move on to the hold. OR have members wall walk for practice instead of any taps and end with a hold on the wall.
4. SCALING: use a pike position or kneeling position from a box to perform the same movements

WOD
Dunn

Complete as many rounds as possible in 19 minutes of:
3 muscle-ups- scale to 9 pull ups + 9 dips or 5 muscle up transitions on low rings or 9 ring rows + 9 toe spot ring dips
1 shuttle sprint, 5 yards, 10 yards, 15 yards
6 burpee box jump-overs, 20-in. box/16-in. box

On the burpees, jump over the box without touching it.- you can use a bench as well and jump laterally over the bench. If people are not ready to jump or box or bench, then use a parallette. The Hero WOD does state that RX is jumping over and clearing the 20/16" box.


shuttle sprints- each section of concrete out back is 15 feet. mark with cones one at 15 feet, 30 feet and then 45 feet. For a shuttle run you must run from the start line to the cone and back each time. You can touch the line as you run past and turn around.

**check out this IG about rings and shoulder pain https://www.instagram.com/p/By-zAluAsp0/
Watch people today on where they place the rings.

_____________________________________________________________

Marine Corps Lance Cpl. Kielin Dunn, 19, of Chesapeake, Virginia, died on Feb. 18, 2010, while supporting combat operations in Helmand Province, Afghanistan. Dunn was assigned to the 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force in Camp Lejeune, North Carolina.

His friends remember him for his passion and enthusiasm, which extended to athletic activities such as CrossFit and break dancing.

He is survived by his parents, Terri Dunn Campbell and Gary Campbell; sister, Nicole Campbell; and brother, Jonathan Campbell.

06.22.19 'Dietz'

Hero WOD "Danny Dietz"


    For Time
    1 mile Run
    26 Power Cleans (185/135 lb)
    80 Push-Ups
    1 minute Rest
    600 meter Run
    28 Front Squats (185/135 lb)
    50 Pull-Ups



*scale weight to 70% your 1RM clean, push ups to incline and pull ups to ring rows or standing on a band
Runs may be scaled to 800m and 400m




The "Danny Dietz" Tribute WOD was first posted on C4 CrossFit (Richmond, TX) as the workout of the day for October 5, 2014.

On a mountain high in the Hindu Kush of Afghanistan, in a deadly firefight with the Taliban, Navy SEAL Danny Dietz refused to quit, even though he had been hit four times.

Shot in the neck, he fell to the ground, but recovered to jam a new magazine onto his rifle. When ordered to fall back, he leaped off a precipice with the rest of his team, hit the ground, crawled to cover from incoming fire. Half-conscious and covered in blood, he was still providing covering fire for his team when he was struck by a fatal bullet. He died on June 28, 2005.

The steadfast determination that Dietz displayed in that long and brutal battle earned him the Navy Cross for valor and was evident more than a decade before, when the Littleton teen turned his life around after being kicked out of two high schools and landing in court three times.