Warmup:
2 Sets of:
30 Single Unders
5 Cobra2Downward Dog
5 Cobra to Hip Snap (see video below)
5 Air Squats
Then…
10 Alt Toe Touch
10 Swimmers
10 Over & Backs
Barbell Warmup: With an empty bar and clean grip, perform 3 reps of: dip/shrug, dip/shrug/high pull, high hang power clean, Front Squat, high hang squat clean, Squat Clean from Mid Shin, Press, Push Press
Video courtesy of Invictus Fitness. The Cobra to hip snap gets you used to getting up quickly from the bottom of a burpee. This is more effective than doing a push up and then jumping. Use the quick SNAP of the hips to get your feet under you quick.
Pic courtesy of WODWell. Drummer Lee Rigby of the 2nd Battalion the Royal Regiment of Fusiliers was 25 years of age, described as being humurous, generous and loving. “His family meant everything to him, he was a loving son, husband, father, brother and uncle – and a friend to many.” He tragically died [on May 22, 2013] in an attack close to his home barracks. Drummer Rigby, 25 from Manchester, leaves behind son, Jack, his mother and step-father and four sisters. WOD created by British Hero WODs. Click on the above pic to go to their Instagram page.
WOD:
“LEE RIGBY”
For Time:
22 Calorie Row
25 Squat Cleans (95/65)
22 Double-Unders
25 Bar Over Burpees
22 Double-Unders
25 Push Presses (95/65)
22 Double-Unders
25 Pull-Ups
22 Calorie Row
*If no rower – Sumo Deadlift High Pull (95/65). 1 rep per calorie
Scaling Options:
Bar weight -> 75/55 -> as needed
Pull Ups -> Buddha Pull ups -> Ring Rows -> Table Rows
Double Unders -> 2X Single Unders
If doing SDHP -> 75/55 -> as needed
Joint Strike CrossFit 