Search

July 6th WOD


HERO WOD WEEK!

"Bradshaw"

10 Rounds:

  • 3 Handstand Push-Ups

  • 6 Deadlift (225/155 lb)

  • 12 Pull-Ups

  • 24 Double-Unders

U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, WA, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, AK, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle. He is survived by his parents, Paul and Mary, and brother Robert.


22 views0 comments

Recent Posts

See All

Strength: Bench Press 3x8 @ 70% of 1RM Bicep curls 3x12 Tricep Ext 3x10 Conditioning: "DT" 5 Rounds For Time 12 Deadlifts (155/105 lb) (135/95) 9 Hang Power Cleans (155/105 lb)(135/95) 6 Push Jerks (

Conditioning: Partner WOD: Split Reps Evenly 40 Hang Power Snatches (115/75)(95/65) 200 meter Run 40 Push Ups 200 meter Run 40 Overhead Squats (115/75)(95/65) 200 meter Run 40 Planking Burpees 200 met

Strength: Alternating 12 Min EMOM Even Min: 4 Front Squat (start at zero on clock) Odd Min: 6 Back Squats Barbell weight: Take 90% of 1rm Back Squat, then use 66% of that # Conditioning: 16 Min AMRAP