07.28.2020 Hustler 6

Warm up
2 rounds
Run 100m
10 spiderman lunges (5/side)
10 Cossack squats (5/side)
5 yoga push ups




Mobility: https://www.instagram.com/p/BxQoUvAl1VT/
10/side tall plank groiners
10/side quadruped alternating straight leg groiners
10/side tall plank alternating pigeons
10/side straight leg abduction reaches
10/side alternating straight leg lowers
10/side supine 90/90 hip switches





Technique Primer:
5:00 EMOM- build load 
hang power clean + front squat with a pause - :05 pause, then do
hang power clean with a slight pause before you squat-:05 pause, then do
hang clean
 all on a minute

WOD
Hustler 6

On December 21st, 2015, members of Air Force Office of Special Investigations (AFOSI) Expeditionary Detachment 2405/Task Force Crimson, operating under the callsign “Hustler 6”, were conducting military operations outside Bagram Air Field, Afghanistan, when a suicide bomber drove his motorcycle into their foot patrol, detonating the explosives, killing six USAF personnel. Four AFOSI Special Agents, SA (Major) Adrianna Vorderbruggen, SA (SSgt) Michael Cinco, SA Peter Taub, SA Chester McBride, and two members of the Tactical Security Element, Security Forces defenders TSgt Joseph Lemm, SSgt Louis Bonacasa, were killed in the attack. TSgt Lemm and SSgt Bonacasa were posthumously given honorary Special Agent status. This event marks the single deadliest day in AFOSI history.

6 Rounds For Time:
Time cap 20 minutes
 
6 Power Cleans (135/95)
6 Burpees
6 Hand Release Push-ups
6 Wallballs (20/14)
6 Box Jumps (24/20)

Individual RX: Power clean (135/95), WB (20/14) and Box Jumps (24/20)
Individual Scaled: Power clean (95/65), WB (14/10) and Box Jumps (20/16)

09.19.18 Hero WOD Hustler 6

Warm Up
Dynamic Warm Up: https://www.instagram.com/p/BlmWiCZHGXG
1. Knee to chest
2. Groiners
3. Walking quads
4. Single leg deadlift
5. Greatest stretch alive (spiderman + reach)
6. Hamstrings
7. Number 4- glute and hips
8. Inchworm no push up
9. Curtsy lunge

Barbell Warm Up
5 reps of each
Good morning
Back squat
Elbow rotations
Push press behind the neck
Stiff Legged deadlift
Front squat


then...
Technique Primer:
5:00 EMOM- build load
 
hang power clean + front squat with a pause - :05 pause, then do
hang power clean with a slight pause before you squat-:05 pause, then do
hang clean
 all on a minute

Hustler 6

On December 21st, 2015, members of Air Force Office of Special Investigations (AFOSI) Expeditionary Detachment 2405/Task Force Crimson, operating under the callsign “Hustler 6”, were conducting military operations outside Bagram Air Field, Afghanistan, when a suicide bomber drove his motorcycle into their foot patrol, detonating the explosives, killing six USAF personnel. Four AFOSI Special Agents, SA (Major) Adrianna Vorderbruggen, SA (SSgt) Michael Cinco, SA Peter Taub, SA Chester McBride, and two members of the Tactical Security Element, Security Forces defenders TSgt Joseph Lemm, SSgt Louis Bonacasa, were killed in the attack. TSgt Lemm and SSgt Bonacasa were posthumously given honorary Special Agent status. This event marks the single deadliest day in AFOSI history.

6 Rounds For Time:
Time cap 20 minutes
 
6 Power Cleans (135/95)
6 Burpees
6 Hand Release Push-ups
6 Wallballs (20/14)
6 Box Jumps (24/20)

Individual RX: Power clean (135/95), WB (20/14) and Box Jumps (24/20)
Individual Scaled: Power clean (95/65), WB (14/10) and Box Jumps (20/16)