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
(burpee c2b)
B. Everything except last 400m
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