Skill/strength: 3 rounds of 10 strict pull ups, 20 DB bench presses and 30 hammer curls. Rest 1 min between sets
WOD: 20 min AMRAP
10 DB burpee deadlifts (40/30)
10 DB step ups
20 plank up downs
Strength/Skill: Snatches (full squat) 5-3-3-2-1
WOD: Every 2 mins for 10 rounds (20 mins)
15 burpee box jumps overs
*scale down reps as needed
WOD: “Donny”
U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, IA, assigned to the 1st Battalion, 133rd Infantry Regiment, Iowa Army National Guard, based in Waterloo, IA, died April 13, 2011, in Laghman province, Afghanistan, of wounds suffered when insurgents attacked his unit using an improvised explosive device.
He is survived by his mother and stepfather, Roger and Becky Poock; his father and stepmother, Jeff and Jeanie Nichols; and his brothers, Nick and Joe.
The “Donny” Hero WOD was first posted on the CrossFit Main Site as the workout of the day fro Wednesday, August 21, 2013 (130821).
21-15-9-9-15-21
Deadlifts (225/155)
Burpees
Strength/Skill: 5×5 strict shoulder presses 3010 tempo and 10 partner leg throws between
WOD:
EMOTM for 15 mins
mins 0, 3, 6, 9, 12 – 5 burpee broad jumps
mins 1, 4, 7, 10, 13 – 10 pull-ups
mins 2, 5, 8, 11, 14 – 20 air squats
WOD:
3 rounds
10 clean and jerks (70% of max)
20 box step ups
10 burpees
Rest 2 mins
Rest additional 3
3 rounds
10 front squats (135/95)
30 mountain climbers
Row 250m
Rest 2 mins
Then 30-20-10
sit ups
push ups
WOD:
Every 4 mins for 4 rounds
3 deadlifts (255/185)
6 bar facing burpees
9 deadlifts
Run 100m
Rest 3 mins
Every 4 mins for 4 rounds
3 push presses (135/95)
6 T2B
9 push presses
12 wallballs (20/14)
Strength/Skill: Front Squats 5×5 and 10 GHD sit ups between sets
WOD: 21-15-9-15-21
Wallballs (20/14)
Burpees
Finish with 500m row
Strength/Skill: 5×5 strict press and 10-20 pistols between sets
WOD: 40-30-20-10
DB Thrusters (40/30)
5 Burpee Pull-Ups
Run 100m-200m-300m-400m
You will do 40 thrusters, 5 burpees pull-ups, Run 100, Then 30 thrusters, 5 burpee pull-ups, run 200m, etc.
WOD:
Every 2 mins for 10 mins
7 burpees
7 wallballs (20/14)
7 power snatches (start at 55% and increase each round)
Rest 3 mins
Every 2 min for 10 mins
8 calorie row
16 jump squats
2 power clean and jerks (start at 55% and increase each round)
Rest 3 min
Every 2 mins for 10 min
20 goblet squats min 1
Mountain climbers full minute 2
Strength/Skill: Deadlifts 3-3-3-3-3 Deadlifts and 10 partner leg throws between sets
WOD: EMOM for 10 mins
10 burpees to the pull ups bar
*must jump and touch the bar with BOTH hands
* to scale decrease # of burpees