Saturday October 3, 2020
1pm EST
ZOOM ID: 898 5350 1406
Password: wheelwod
“SFC WILL LINDSAY”
10 Rounds for Time
10 Ruck Squats (45/35 lb)
10 Ruck Russian Twists (45/35 lb)
10 Ruck Push-Ups (45/35 lb)
10 Ruck High Pulls (45/35 lb)
Anytime during the 10 Rounds, complete:
1 mile Ruck Sandbag Run (45/35 lb, 100/70 lb)
NOTE: we did a tribute workout for Will but I found this version and could not resist. GO RUCK
Background: This workout is dedicated to SFC Will Lindsay, 33, of Cortez, Colorado, who died from wounds sustained in combat operations in Kunduz province, Afghanistan, on March 22, 2019.
Lindsay, a Green Beret from Cortez, Colorado., was assigned to 2nd Battalion, 10th Special Forces Group. Lindsay’s deployments include five tours to Iraq supporting Operation Iraqi Freedom and Operation New Dawn; to Tajikistan in 2016 supporting a counter-narcotics terrorism mission; and Afghanistan supporting Operation Freedom’s Sentinel.
Lindsay attended static-line and military free-fall parachute training. He also graduated from a range of other special operations training programs, including the Special Operations Target Interdiction Course and Special Forces Intelligence Sergeant Course.
Lindsay’s awards and decorations include the Bronze Star Medal with four Oak Leaf Clusters, a Purple Heart, the NATO Medal, the Special Forces Tab, the Combat Infantryman Badge, the Military Free Fall Jumpmaster Badge, the Master Parachutist Badge, and the Chilean Airborne Wings.
Lindsay is survived by his wife and four daughters.
The workout was designed by SOF WODs @sofwods.
Adaptations: use a backpack or any weighted item
Standing Upper Impairment
10 Rounds for Time
10 Ruck Squats (35/20 lb)
10 Ruck Russian Twists
10 Ruck Push-Ups
10 Ruck High Pulls
Anytime during the 10 Rounds, complete:
1 mile Ruck bag Run
Standing Lower Impairment
10 rds
10 Ruck Squats to box (35/20 lb)
10 Ruck Russian Twists
10 Ruck Push-Ups
10 Ruck High Pulls
Anytime during the 10 Rounds, complete:
1600m row or 800m Sandbag Run
Neuro
7 Rounds for Time
10 Ruck Squats to box (25/15 lb)
10 Ruck Russian Twists
10 Ruck Push-Ups
10 Ruck High Pulls
Anytime during the 7 Rounds, complete:
800m Ruck Sandbag Run or 1200m row
Seated
10 Rounds for Time
10 vest or back pack dips (20/14)
10 Ruck Russian Twists with medball and vest
10 Ruck Push-Ups
10 Ruck High Pulls with dumbbells & vest
Anytime during the 10 Rounds, complete:
800m vest wheel
Sensory
10 Rounds for Time
10 Ruck Squats to box if needed (35/20)
10 Ruck Russian Twists
10 Ruck Push-Ups
10 Ruck High Pulls
Anytime during the 10 Rounds, complete:
1 mile Ruck Run
