Warmup:
200M jog
10 Soldier Kicks
10 Spider-man lunges
10 Air Squats
5 Inch worm
10 Cherry Pickers
10 Cobra to Downward Dog
Grab light KB
5 Sumo Deadlifts
5 KB high pulls
5 SDHPs
The Litchfield overpass was dedicated to Maj. Troy L. Gilbert Jan. 25 at Luke Air Force Base, Ariz. Major Gilbert was killed in Baghdad Nov. 27, 2006. After 14 months of construction, people at Luke AFB can get from one side of the base to the other without ever leaving a gate, now that base officials have opened the overpass crossing Litchfield Road. (U.S. Air Force photo/Tech. Sgt. Raheem Moore)
Today’s WOD will be part of the Thunderbolt Cup. WOD will be performed between 0600-0900 at the Combat PT Tent. Grab a score card, and use the honor system. These exercises are movements to reflect on elements of Maj Troy Gilbert’s life; his assignment to the 56 FW (56 squats/kettlebell swings), his age at the time of death 34 -(34 calorie row/ski erg, weighted sit up, sumo deadlift high pull), his 5 children-( 4 burpees per child = 20 burpees at the end of workout) and his 2 strafe passes (2 movements at each station). Complete the workout with synchronized 20x Burpees.
WOD:
“Trojan”
Teams of 2
For Time (20 Min Time cap):
Partner 1 – 34 Cal Row
Partner 2 – 34 KB Sumo Deadlift High Pull (50/35)
Once completed, switch spots and complete again
100M Med Ball Run (20/14) together
P1 – 56 American KB Swings (50/35)
P2 – 56 Plate Squats (45/25)
Once completed, switch spots and complete again
100M Med Ball Run (20/14) together
P1 – 34 Cal Ski Erg
P2 – 34 KB Weighted Sit Ups (50/35)
Once completed, switch spots and complete again
100M Med Ball Run (20/14) together
20 Synchronized Burpees
Scaling Options:
KB Weight -> 35/25 -> as needed
Plate weight -> 25/15 -> as needed
Med ball weight -> 14/10 -> as needed
Joint Strike CrossFit 