W.O.D.

9-5-19

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

9-4-19

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

9-3-19

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

9-2-19

“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.

 

8-30-19

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

8-29-19

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%

8-28-19

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

8-27-19

Warm Up: – db Hungry Hippos

Skills: HSPU progressions

WOD: – AMRAP 10

10 HSPU

15 abmat situps

20 parallette jump-overs

8-26-19

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

8-22-19

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