Happy April Fool's Day!!!
I was going to post our WOD as the ever challenging Burpee Mile, but thought you all might just walk out if you saw it so....
Our warm up today is pretty long, I wanted your strength to be fresh for the WOD< but still a challenging warm-up with some skill strength or oly lifts.
Warm up
3 rounds
250m easy row
10 pull ups
250m med row
10 HSPU
250m sprint row
10 squats
Strength:
Pick any Oly lift or strength lift (we have deads and squats tomorrow) and do about 10 mins of lifting.
Metcon:
"The Airforce" - from the sectionals this year Mid West...
20 thrusters 42.5/28kg (all lifts)
20 SDHP
20 push jerk
20 OHS
20 front squats
4 burpees at the top of every minute no matter where you are in your set.
Time limit 20 minutes
Top male around 3:30 mins
Top female around 5:00 mins
HERO OF THE DAY - MATT HOFF did this WOD in full fire gear of about an extra 60lbs and did it WELL!
9 comments:
Great job Matt!
WOW.. I have to work on which WOD's to complete in fire gear. That was so freakin intense. I didn't do all the burpees cause it was taking me 45 seconds and all my energy to complete 4 burpees :-p. What a great 10am class though, awesome pushing all the way around the room!
Air Power!
Nice work, Matt!
Amazing job, Matt!
Matt,
Is this how you spend your rest day?!? Nonetheless, good work!
Hahah Gene, I was told were allowed active rest days :-). Also I couldn't pass up the opportunity to represent the Air Force National Guard Fire Department :-).
Matt that was so impressive! Great job!
Thank you everyone!
Thank you Alena for the shout out :) and for pushing the hell out of me when I wanted to give up. This past week has been all about mind over matter...sometimes the weaknesses gets to me and I feed into it a bit too much. Next week, I'll be more mentally prepared and show less of this weakling. Be a bit tougher ;)
On another note....Matt, you're truly amazing. You deserve the Hero honor for Thurs WOD. You are such an inspiration to all of us and a good role model of what Crossfit does for us mentally, physically, and emotionally!!! Congratulations for displaying such tremendous effort and skill. We all hope to achieve what you and the other veteran Crossfitters have achieved. Thank you.
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