10 minute Squat Snatch Build Up
*Warm up / Build up to WOD weight
HERO WOD
“PIKEY” (RX+)
For Time: (36min cap)
400m Run
12 Burpee Bar Muscle Ups MRX Burpee Pull-up
15 Squat Snatch
800m Run
12 Burpee Bar Muscle Ups MRX Burpee Pull-up
20 Clean & Jerk
800m Run
12 Burpee Bar Muscle Ups MRX Burpee Pull-up
18 Thrusters
400m Run
Barbell Weight’s = 135/95lbs RX+155/105 MRX 95/65
Master Sgt. William Posch, 36, died March 15, 2018, when an HH-60 Pave Hawk helicopter crashed in the Anbar Province of Iraq.. Posch, also known as “Pikey,” was an 18-year Air Force veteran and served as a pararescueman, and an elite special operator.
Core Development
10 Evil Wheels
15 Barbell Sit-Up to Press
20 Hip Extensions
25 GHD Sit-Ups
Thanksgiving Schedule!!
Wednesday 11/27: We will have all morning classes and morning Open Gym, regular childcare hours, closing early at 12:30pm
Thursday 11/28: All classes cancelled…Happy Thanksgiving CFHSV!
Friday 11/29: Three classes only at 815am, 915am and 1015am, no childcare
Saturday 11/30: CFHSV Annual Iron Bowl WOD! Three classes only at 8am, 9am and 10am, no childcare
A. Worked up to 135
B. Everything except last 400m 🏃♂️ (burpee c2b)
C. 🎒
Built up to 185
29:19 Rx+
2+2 Rx+
33:06 rx
33:23 scaled a lot of stuff
28:16 RX+
26:03 Row @ 155
28:53 rx+
34:54 RX+
31:14 scaled weight to 95#, but did bmu
a) 170 (missed 185 twice)
b) 31:25 Scaled (row, burped C2B)
32:25 RX+
3 rounds(finished thrusters)
36:58 scaled
*bike, 65# squat snatch/c&j/front squats