Warm Up: – Start and finish with a 200m run
AMRAC 6
4 plane crash victims
6 V-ups
8 A-T-Y drill
WOD: – Weighted Strict Pullups
5 – 5 – 5 – 5 – 5 – 5 – 5
Accessory: – NFT
100 band pull-aparts
100 band hammer curls
100 band tricep extensions
100 band face pulls
Warm Up: – AMRAC 8
10-12 sec Samson stretch R/L
10 OHS w/PVC
10 situps
10 goodmornings w/PVC
10 kip swings
10 pushups
WOD: – “Team 17.1”
For Time (20:00 cap)
20 db snatch @ 50/35
20 burpee box jump overs
40 db snatch @ 50/35
20 burpee box jump overs
60 db snatch @ 50/35
20 burpee box jump overs
80 db snatch @ 50/35
20 burpee box jump overs
100 db snatch @ 50/35
20 burpee box jump overs
Warm Up: – Coach-led movements
Equip: jump rope, barbell
WOD: – Open 17.5
For Time : 10 rounds
9 thrusters @ 95/65
35 DU
Cool Down: – 3 sets NFT
30 sec couch stretch R/L
30 sec dive bomber pushups
30 sec wall slides
Accessory: – 3 sets NFT @ WOD loading
15 bent over row
20 good morning
“DVB”
FOR TIME
Run 1 mile with a 20-lb. medicine ball
Then, 8 rounds of:
10 wall-ball shots
1 rope ascent
Run 800 meters with a 20-lb. medicine ball
Then, 4 rounds of:
10 wall-ball shots
1 rope ascent
Run 400 meters with a 20-lb. medicine ball
Then, 2 rounds of:
10 wall-ball shots
1 rope ascent
Post time to comments.
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.
