20210505

Warmup:

10 Cal Row

10 Box Step Ups

10 Cherry Pickers

10 Squat2Stands

8 Tuck Jumps

10 Pushup2Downward Dog

10 Air Squats

6 Box Jumps

Super Squat Hip Sequence (see video below, courtesy of Mobility WOD)

Barbell Warmup: With an empty bar, and hands in close (thumb distance apart), and feet in sumo stance, perform 5 reps of: Sumo deadlift, Hang Sumo high pull, sumo deadlift high pull, put down bar, pick back up in clean grip and perform 5 reps of: hang power clean, press, push press

Pic courtesy of CrossFit HQ.

U.S. Army Specialist David E. Hickman, 23, of Greensboro, NC, assigned to the 2nd Battalion, 325th Airborne Infantry Regiment, 2nd Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, NC, died on November 14, 2011, in Baghdad, Iraq, from wounds suffered when insurgents detonated an improvised explosive device near his vehicle.

He is survived by his wife Calli, parents David and Veronica, and brother Devon

WOD:

“ZEUS”

3 Rounds For Time:

30 Wall Ball Shots (20/14)

30 Sumo Deadlift High-Pull (75/55)

30 Box Jump (20”)

30 Push Presses (75/55)

30 Calorie Row

30 Push-Ups

10 Back Squats (Bodyweight)

Compare to 20190403

This one is a grinder!  Grit down and get through it.

Scaling Options:

WB weight -> 14/10

Bar weight -> 65/45

Box height -> 16”

Push Ups -> off bench

Back Squat weight -> 75% of BW -> 50% of BW -> as needed

If needed, scale to 20 reps on each movement and 5 Back Squats ea round

Cool Down:

Couch Stretch – 2 min per leg

Kneeling Shoulder Stretch on box -2 min

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