05.13.2020

Warm Up
3 sets of
5 DB RDLs each side @ 3030
10 Cuban press with stick
5 burpee high jump
5 tuck ups or v-ups

mobility
90/90 hip switches x 8 each side
Samson stretch x 30 seconds each side
90/90 hip switch with a hip extension at the top x 8 each side

WOD
24:00 EMOM
min 1- OH walking lunges x 8 each side
min 2- box jump overs x 10
min 3- deadlifts x 5- 10 depending on load
min 4- burpees x 8 or sledge hammer strikes x 8/side
min 5- DB rows x 10/side or slam balls x 10
min 6- rest

02.22.2020 Veteran Suicide Awareness WOD

IN honor of Veteran Suicide Awareness

For Max Reps in 22 minutes

1 min Pull-Ups

1 min Air Squats

1 min Kettlebell Swings 53/35

1 min Double-Unders

1 min Push-Ups

1 min Sit-Ups

1 min Lunges

1 min Strict Presses 45/35

1 min Mountain Climbers

1 min Dumbbell Push Presses 35/25

1 min Box Jumps 24/20"

1 min Assault Bike Cals

1 min Wall Ball Shots 20/14

1 min Ball Slams

1 min Burpees

1 min Bench Presses 115/75  95/65

1 min Deadlifts 185/125   155/105

1 min Wall Sit

1 min Plank Hold

1 min Rope Climbs

1 min Toes-to-Bars

1 min Dumbbell Snatches 50/35   35/20

At Minute 22: a moment of silence to recognize those who lost the battle

Score is total reps completed of all movements. For Wall Sit and Plank count 1 rep per second in static hold (do not count transition or rest time).