20210521

Warmup:

With a PVC pipe, 25 reps of:

Pass Thrus

Shoulder Press

OHS

Romanian Deadlifts

Bent Over Row

Good Mornings

Barbell Warmup: With an Empty Bar, perform 5 reps of: Good mornings, Back Squat, BTN Push Press (snatch grip), Overhead Squat, Elbow Rotations (bring bar back to BTN, and hands close to shoulders, Press (to front), Front Squat, Thrusters.  Put bar down, shake out arms, then pick bar up in Clean Grip and perform 3 reps of: dip/shrug, dip/shrug/high elbows, High Hang Power Clean, High Hang Squat Clean, Squat Clean from mid-shin

james-wright

Pic courtesy of WODwell.  Today’s WOD is dedicated to James Wright

WOD:

“James Wright”

Perform as Many Repetitions as Possible For Points in 20 minutes:

Overhead Squat (135/95) (10 points)

Thruster (135/95) (5 points)

Squat Clean (135/95) (3 points)

Deadlift (135/95) (1 point)

 

Perform any combination of the prescribed movements as many times as possible, to accumulate as many points as possible. Count reps of each movement during the workout. Calculate score by multiplying reps by points for each movement and totaling them all.

This British Hero WOD is dedicated to James Wright, 42 Commando Royal Marines, who died on August 5, 2011 in Afghanistan.  Also dedicated to Daniel Clack who died in the same month.  As mentioned above, you have 20 minutes to accumulate as many points as possible.  The points come from which lift you choose to do.  You can do any lift, for however many you want to do in a row, switching movements as you want.  Just make sure you count the points you get per movement (1 point for deadlift, 3 for a squat clean, 5 for a thruster, and 10 for an OHS).  Should be able to geta pretty high number by the end of 20 minutes.

Scaling Options:

Bar weight -> 115/80 -> 95/65 -> As needed

Cool Down:

10 slow and controlled Iron Cross

 

Saddle Pose – 2 Min

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