Thrash Session 7July2012
Today we are going to do a special WOD that you will be seeing on here every once in a while. It’s called a HERO WOD and they are named after fallen service members. These WOD’s are very special and every time I do one it becomes a sort of refresher on why I should put out as hard as I can all the time. Because I am blessed enough to have the opportunity too. They gave their lives to protect our freedom, the least we can do is sweat and maybe bleed a little to honor them. So please enjoy this workout and honor the fallen.
400M Run or Row
10 Samson Stretch (5 each leg)
10 Cats & Dog’s
10 Spider Man’s
10 PVC Pipe Pass Throughs
10 Sit Ups
10 Push Ups
Burgerner Warm Up – This is going to get us ready for snatches! Stay on the PVC until you develop form and then add weight slowly.
Weight Training:Snatch 5X5X3X3X3
If you don’t have your 1 Rep Max! Make an attempt to find it! Ensure you have perfect form. This is the most difficult lift and if your form is failing at a light weight, stay light and perfect the movement before jumping weight. Once again I am speaking from experience.
Complete as many rounds as possible in 20 minutes of:
10 Push press
10 KB Swings
10 Box jumps
Skill Work: Hand Stand Push Ups
5 rounds of 10
If you don’t have HSPU yet check out CrossFit Paradiso on developing a handstand push up.
Roll out with a foam roller and lacrosse ball
Ice down your sore joints
Operator ( 135lb push press/ 70lb KB, 24in Box men/ 95 lb push press, 63lb KB, 20 in box women)
Level 4 (Prescribed) ( 115lb push press, 63lb KB, 24in box men/ 75 lb push press, 44lb KB, 18 in box women)
Level 3 (Intermediate) (95lb push press, 52lb KB, 20in box men / 65lb push press, 35lb KB, 16in box women)
Level 2 (Progressing) (75lb push press, 44lb KB, 18in box men/ 45lb push press, 25lb KB, 14in box women)
Level 1 (Beginner) (Comfortable weight push press, kettle bell and comfortable height box)