Memorial WOD 0405 Dutch Fallen Heroes Partner WOD With a Partner Buy In: 500m Brancard walk (Omaha beach width 500m) take two barbells 20/15kg add weight on both barbells M=60kg F=42,5kg Stand between the barbells and hold them on waist height. Then for the remaining time: 8 RFT 4m Rope Climb (Pointe du Hoc 30m Cliff Climb) 30m Weighted crawl (stay low for bullet impact) B-Plate M=25kg F= 10kg 5/10/15/10/5 meter Sprints with sandbag (re-supply) 8 Dumbell Burpee Box over M=24/2x25kg F=20/2x10kg Use several plyoboxes and put them in one lane with a distance of 2-3 meters between them. (re-supply with obstacles) 9 Ground to Overhead M=60kg F=42,kg (approx. 70yrs D-Day) * Partner A starts with Rope Climbs, then B with crawl etc. * Scale Buy in weight first then distance * Scale Rope climb into climb from ground to stance * Scale Weighted crawl in weight and material(medball or slamball) * Scale sprints to no weight * Scale G2O in weight
Posted on: Sun, 04 May 2014 06:00:01 +0000
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