Thursday’s WOD Aug. 13

U.S. Air Force Senior Airman Adam Servais, of Onalaska, Wisconsin, died Aug. 19, 2006, in Uruzgan Province, Afghanistan, when his vehicle came under hostile fire. The 23-year-old was assigned to the 23rd Special Tactics Squadron, Hurlburt Field, Florida. Servais is survived by his parents, Peter and Susan; and sister, Laura.

Thursday’s WOD Aug. 13

Skill:

10 Minutes of mobility

 

***Time Cap 35 mins***

CAT ONE/TWO:

Servais (new Hero)

For time:

Run 1.5 miles

Then, 8 rounds of:

19 pull-ups

19 push-ups

19 burpees

Then,

400-meter sandbag carry (heavy)

1-mile farmer carry with 45-lb./30-lb.* dumbbells

 

CAT THREE:

For time:

Run 1.0 miles

Then, 8 rounds of:

13 pull-ups (banded)

13 push-ups

13 burpees

Then,

300-meter kettlebell sandbag carry

1-mile farmer carry with 35-lb./25-lb.* dumbbells

 

Complete the run within 10 minutes or decrease distance. Practice the gymnastics kipping pull-up by emphasizing the “push away” once chin is above bar; this contributes to cycling reps faster. Keep the body rigid during push-ups. Complete each round within 3 minutes. If unable to do so, decrease the reps and/or rounds. Aim to complete the wod within 55 minutes.

 

CAT FOUR:

For time:

Run 0.75 miles

Then, 8 rounds of:

9 ring rows

9 knee push-ups

9 burpees

Then,

200-meter medball 20/15#

0.5-mile farmer carry with 25-lb./15-lb.* dumbbells

 

Complete the run within 10 minutes or decrease distance. Place feet under rings then lean back until arms are extended. Pull rings to chest while keeping elbows in and body rigid. Place feet further forward to increase difficulty. Move feet back for an additional scale. Touch chest and thighs to the ground before extending arms during the knee push-ups. This range of motion also applies to burpees. The sandbag carry and farmer carry loading is to allow for minimal rest. Strive to complete work in 45 minutes or decrease work.