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.
Warm Up: – Coach led stretching
EMOM 5
“Squat Therapy”
Skills: – Butterfly Pullups
WOD: – “Angie”
For Time
100 pullups
100 pushups
100 situps
100 squats
Cool Down: – 2 rounds NFT
30 sec doorway stretch
30 sec couch stretch R/L
30 sec wall slides
30 sec leg swings
Warm Up: – AMRAC 4
10 Reverse lunges
10 mini band side steps R/L
10 kb swings
10 kip swings
EMOM 5
7 reps plate squats
WOD: – Back Squat
10 x 3
Begin @ 65%
Warm Up: – 400 run
Partner dynamic warmup (Equip: Jump rope)
WOD: – Team Triple 2’s
Partners complete for time:
2000m row
200 DU
2 mile run
Cool Down: – 3 sets; 30 sec each
Lacrosse ball roll – Arch of foot L/R
Foam roll calf L/R
Seated quad stretch
Warm Up: – db Hungry Hippos
Skills: HSPU progressions
WOD: – AMRAP 10
10 HSPU
15 abmat situps
20 parallette jump-overs
Warm Up: – Fitness Poker
WOD: – 2 Rounds for time
21 pistols
9 woman-makers @ 40/25
15 goblet squats @ 35/26
6 woman-makers
9 S/A kb thrusters (L-arm)
3 woman-makers
9 S/A kb thrusters (R-arm)
1 woman-maker
Warm Up: – 3 min Run/Row/Bike
WOD prep – 7 reps per movement
WOD: – “Filthy Fifty”
50 box jumps @ 24/20
50 jumping pullups
50 kb swings @ 35/26
50 walking lunges
50 K2E
50 push press @ 45/35
50 hip extensions
50 wall ball shots @ 20/14
50 burpees
50 DU
