20171127

Pic courtesy of af.mil   Today’s WOD is in honor of former Thunderbolt, Maj Troy L. Gilbert, who died in combat Nov 27th, 2006.  Click on the above picture to see the story that the Air Force website ran when the bridge was dedicated to Maj Gilbert.  We will run this WOD from 0600-0900.  Please meet up at the bridge.  Look for the equipment and Coach Sherri.

 

WOD:

“Trojan”

Team of 2 for Time:

One partner- 34 Cal Row

Other partner – 34 KB Sumo Deadlift High Pull (53/35)

Then switch spots and complete same rep/cal

Team carries one KB and one plate (45/25) up bridge to plaque of Troy

One partner – 56 weighted squats (holding plate)

Other partner  – 56 KB swings (53/35)

Carry plate/KB back down

One partner – 34 Cal Assault Bike

Other partner – 34 KB Sumo Deadlift High Pull

Than switch spots and complete same rep/cal

Carry KB/plate up bridge to plaque, per form opposite movement you did 1st time up the bridge

Carry plate/KB back down

20 synchro burpees*

 

*Both athletes’ chests have to make contact on the ground before they can come up.

 

Scaling Options:

KB and plate -> as needed

 

Cool Down:

Leg bleeds along fence (away from traffic)

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s