Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th 2006.First Posted 15 June 2006
Warm-Up:
800m Jog or 900m Row
35 PVC Good Mornings
20 Push-ups
40 Air Squats
20 Large Arm Circles (20 Forwards, 20 Backwards)
Hero WOD: "Daniel" for time
- 50 Pull-ups
- 400 meter run
- 95 pound Thruster, 21 reps
- 800 meter run
- 95 pound Thruster, 21 reps
- 400 meter run
- 50 Pull-ups
4 comments:
Sweet. I LOVE this WOD. All except the PU's. Please post your times....can't wait to see what happens!
Good Choice Coach T
Coach Lane,
The increased weight sets for the deadlift and the Squat are paying off. I tailored the warmup and start to finish an hour and 30 minutes. That includes the warmmup/lifting/WOD.
To change things up I also swim 8 to 12 laps after WOD sets. Having fun!
Next week the treadmill!
Sounds great Mark! Is your swim time included within your total time of the WOD/total days exercise time?
Warm Up: 5-10min
WOD: 'changing time' - depending where you are at in your annual training plan.
Stretch/Cool Down: 5-10min
Coach,
The swim is within the time.
I am not understanding the WOD "changing time" Can you explain. Thanks
Warm Up: 5-10min
WOD: 'changing time' - depending where you are at in your annual training plan.
Stretch/Cool Down: 5-10min
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