Warm up
6 min AMRAP:
20 jumping jacks
10 band pullaparts
10 band passthroughs
5 per side bottom up KB half kneeling presses
5 per side KB push presses
Bench Press
5x8
Your first working set should be at least 65% of you estimated 1RM. Build up to a challenging set and aim for heavier than last week.
Conditioning
Hero WOD "Daniel"
With heavy hearts we dedicate this workout to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th, 2006. To Daniel's family and friends, we express our sorrow; to his wife Kathy and daughter Mallory, we tearfully acknowledge your loss as the true cost of freedom. Fair Winds, Daniel.
For time:
50 pullups
400m run
21 thrusters 95/65 lbs
800m run
21 thrusters 95/65 lbs
400m run
50 pullups
Time cap: 22 min
Note: This is a high volume of pullups. If you have not been training consistently recently or have recenctly started (<6 months), scale to 30 reps.
EVF360
Part A
18 min to perform 4-5 rounds for load and quality
8 bench presses (DB or barbell)
8 DB pullovers
16 alternating DB renegade rows
8 cal arms only ski erg (no bending at the hip)
Part B
Hero WOD "Daniel" DB version
With heavy hearts we dedicate this workout to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th, 2006. To Daniel's family and friends, we express our sorrow; to his wife Kathy and daughter Mallory, we tearfully acknowledge your loss as the true cost of freedom. Fair Winds, Daniel.
For time:
50 pullups
400m run
21 double DB thrusters 40/25 lbs
800m run
21 double DB thrusters 40/25 lbs
400m run
50 pullups
Time cap: 22 min
Note: This is a high volume of pullups. If you have not been training consistently recently or have recenctly started (<6 months), scale to 30 reps.