Tuesday 8 September 2020 – No Classes

Hi guys!  First, here is your delay reminder that you have only THREE MORE DAYS – until Friday, 11 September – to register for “Battle in the Backyard” – confirm your spot now HERE!  No classes today, but below are your WOD options:

Warm-Up:
3 rounds, not for time, of:
1min of running, biking, or rowing (increase pace each round)
10 walking lunges
5 hip/back extensions
5 shoulder pass-throughs, PVC pipe
2 Turkish get-ups, R-arm
2 Turkish get-ups, L-arm
7 power clean + push press, empty barbell

RX: “DT”
5 rounds for time of:
12 deadlifts, 155/105#
9 hang power cleans, 155/105#
6 push jerks, 155/105#

“DT” is in honor of USAF SSgt Timothy P. Davis, 28, who was killed on 20 February 2009 supporting operations in OEF when his vehicle was struck by an IED.  Timothy is survived by his wife Megan and one-year old son T.J.

Compare to 01.03.2020.

Super Fitness Robot Time:  9:14/8:25 or less (men/women).
More Likely Time:  12:50/11:48 or less (men/women).
(Consider scaling if this seems unrealistic.)

Scaled:
5 rounds for time of:
9 deadlifts, 115/75#
7 hang power cleans, 115/75#
5 push press, 115/75#

Limited Equipment:
In teams of 2, for time:
180 DB deadlifts, 50/35#
140 DB hang power cleans, 50/35#
100 DB push jerks, 50/35#

At Home:
5 rounds for time of:
20 glute bridges (1sec pause at top)
9 broad jumps
6 strict handstand push-ups

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