Community WOD 08/01/20

This is the 20th community WOD

Zoom ID: 802 090 7550
Pasword: wheelwod

1pm EST

LUMBERJACK 20

  • For Time
  • 20 Deadlifts (275/185 lb)
  • 400 meter Run
  • 20 Kettlebell Swings (2/1.5 pood)
  • 400 meter Run
  • 20 Overhead Squats (115/75 lb)
  • 400 meter Run
  • 20 Burpees
  • 400 meter Run
  • 20 Chest-to-Bar Pull-Ups
  • 400 meter Run
  • 20 Box Jumps (24/20 in)
  • 400 meter Run
  • 20 Dumbbell Squat Cleans (45/35 lb)
  • 400 meter Run

With a running clock, as fast as possible perform the prescribed work in the order written.

Score is the time on the clock when the last 400 meter run is completed.

Background

On Nov. 5 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. When the shooting ended, he had killed 12 soldiers and one civilian and wounded 43 others.

Spc. Frederick Greene, 29, of Mountain City, Tennessee, Pfc. Aaron Thomas Nemelka, 19, of West Jordan, Utah, Pfc. Michael Pearson, 22, of Bolingbrook, Illinois, and Spc. Kham Xiong, 23, of St. Paul, Minnesota, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.

This workout is in honor of these soldiers, one month after the murderous rampage. We are asking the CrossFit community to make donations in honor of these soldiers at cflumberjack.org.

ADAPTATIONS

Sensory as written use a box to squat if needed

SEATED

  • For Time
  • 20 Db Deadlifts
  • 200 meter Wheel, 200m ski or 100m row or 200 split ropes
  • 20 Db Swings or raises
  • 200 meter wheel
  • 20 dips
  • 200 meter Wheel
  • 20 Slamballs
  • 200 meter Wheel
  • 20 Pull-Ups or Db rows
  • 200 meter Wheel
  • 20 U-turns
  • 200 meter Wheel
  • 20 Dumbbell Cleans
  • 200 meter Wheel

Upper

  • For Time
  • 20 Deadlifts
  • 400 meter Run sub 100 DU
  • 20 Kettlebell Swings
  • 400 meter Run
  • 20 Front Squats
  • 400 meter Run
  • 20 Burpees
  • 400 meter Run
  • 20 Ring Row or Db row
  • 400 meter Run
  • 20 Box Jumps or tuck jumps
  • 400 meter Run
  • 20 Dumbbell Squat Cleans
  • 400 meter Run

Lower

  • For Time
  • 20 Deadlifts
  • 400 meter row or 100 mountain climbers
  • 20 Kettlebell Swings
  • 400 meter row or 100 mountain climbers
  • 20 Front box Squats
  • 400 meter row or 100 mountain climbers
  • 20 Burpees
  • 400 meter row or 100 mountain climbers
  • 20 pull up, Ring Row or Db row
  • 400 meter row or 100 mountain climbers
  • 20 Step ups
  • 400 meter row or 100 mountain climbers
  • 20 Dumbbell Power Cleans
  • 400 meter row or 100 mountain climbers

Neuro / ID / Cognitive

  • For Time
  • 15 Db Deadlifts
  • 200 meter run , row or 60 SU
  • 15 Db Swings or raises
  • 200 meter run
  • 15 dips
  • 200 meter Run
  • 15 Slamballs
  • 200 meter Run
  • 15 Ring Row or Db rows
  • 200 meter Wheel
  • 15 air squats
  • 200 meter run
  • 15 Dumbbell Cleans
  • 200 meter Run

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