11.11.14 "Tillman"

November 10, 2014

REGULAR SCHEDULE TODAY!!!

In honor of Veteran’s Day we will be completing “Tillman” a HERO WOD named for Patrick Tillman who lost his life fighting in Afghanistan 4/22/04. Patrick Daniel Tillman was a professional football player who left the National Football League and enlisted in the United States Army in May 2002. He joined the Army Rangers and served multiple tours in combat before he was killed in the mountains of Afghanistan. Patrick put a career in the NFL on hold to fight for his country after 9/11. You can read more about Patrick and his legacy by following this link http://www.pattillmanfoundation.org/who-we-are/pat-tillman/

 

TODAY’S WOD

METCON
“Tillman”
7 RFT of:
7 dead lifts (325/225)
200 m run
15 Pull-ups
Rest 45 seconds between each round.

Scale Appropriately to a weight you can do all seven deadlifts at least the first few rounds unbroken. You may also scale the reps of the Pullups down to 10 reps.

 

 

 

EXTRA CREDIT-CASHOUTS

ENDURANCE
Choose one of the Following Modes:
(Perform this Either Monday, Tuesday or Wednesday)
Short Interval Interval
EMOM 10 Minutes
Row 100 meters
Run 100 Meters
Airdyne :30 Sprint :30 Rest

CORE
100 ABMAT Situps

 

 

 

COMPETITORS

We are Starting our POWER PHASE this week. This phase will last 8 weeks and Focus on the Olympic Lifts. Tuesday, Wednesday and Friday will be loaded with your Olympic Lifts, Pulls and Squats.

A. WARM UP
10 Minutes
Agility Ladder

B. OLY
1) Snatch 3×70% 3×75% 2×80 2×85%

2) Jerk 2×70% 2×77 2×82% 1×85% 1×85% 1×85%

C. STRENGTH
1) Front Squat 2×3 90% 2×2 100% 2×2 105%(Clean Max)

2) Pendlay Row 4×8 (superset with squats)

C. METCON
4 RFT of:
15 Power Snatch (95,65)
200 m run
15 Pull-ups
Rest 45 seconds between each round.

Comments

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  1. Adam Reply

    I feel broken after this. Glad to have survived, and glad to do it in honor of a fellow “Sun Devil”.

    34:03 – started RX, but had to drop weight off the bar, in order to continue moving.

    Dead lifts: Did 17 at 325#, then 11 at 295#, then 14 at 275#, and last 7 at 225#.

    My thanks to all of the Vets out there.

  2. neon joe Reply

    Awesome workout 20:43@275#deadlifts

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