20201021

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

 

Cool Down:

Leg bleeds – 3 Min

 

Roll out hamstrings and calves – 2 Min per side

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