Veteran’s Day WOD

12
Nov

Veteran’s Day WOD

CrossFit Natomas – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM-UP:

AMRAP 5 Minutes:

5 Ring Rows

5 Up and Downs

5 Single DB Deadlifts/ Arm

5 Sit Ups

SPECIFIC WARM-UP:

3-4 Sets

3 Unbroken Pull Ups / Partner

3 Unbroken Single – Arm KB Swings / Partner

3 Unbroken Snatches / Partner

Farmer Carry Test:

Each partner carries one of their workout DB’s for an unbroken 100m.

Metcon

T2: Nickman (Time)

With a 55-lb. and 35-lb. dumbbell, 10 rounds for time of:

200-meter farmers carry with both dumbbells

35-lb. weighted pull-ups, 10 reps

55-lb. dumbbell power snatches, 20 reps, alternating arms
U.S. Army Spc. Nicholas B. Burley, 22, of Red Bluff, California, died July 30, 2013, in Logar Province, Afghanistan, of injuries caused by indirect fire. Burley was assigned to 6th Squadron, 8th Cavalry Regiment, 4th Infantry Brigade Combat Team, 3rd Infantry Division, Fort Stewart, Georgia.

Burley is survived by his mother, Tammy Kneebone; father, Mike Burley; brothers, Michael Collins, Zachary Miller and Will Burley; and many other friends and family.
To learn more about Nickman click here
Today’s workout will be done in Teams of 2.

**Men will use one 55# and one 35# and Women use one 35# and one 25# DB for farmer carries.

INTERMEDIATE: Strict Pull Ups

**30 MINUTE TIME CAP

SOLO: Half Nickman (Time)

5 Rounds:

200m Farmer’s Carry with both DB’s

(35#/25#) Weighted Pull Ups

20 Alternating DB Snatches (55#/35#)

**Men will use one 55# and one 35# and Women use one 35# and one 25# DB for farmer carries.

T2: BGNR Nickman (Time)

10 Rounds:

200m Plate Carry (25#/15#)

10 Ring Rows

20 Plate Ground to Overhead (25#/15#)
30 MINUTE TIME CAP

SOLO: 1/2 BGNR Nickman (Time)

5 Rounds:

200m Plate Carry (25#/15#)

10 Ring Rows

20 Plate Ground to Overhead (25#/15#)