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Tuesday 6/26/2018

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

3 rounds of

10 air squats

10 push ups

10 v-ups

5+ strict pullups

Workout warmup:

10 min alternating EMOM

5 DL working up in weight

25 DU's

Workout:

Bradshaw, last done 2/17/17 

  • 10 Rounds for Time
  • 3 Handstand Push-Ups
  • 6 Deadlift (225/155 lb)
  • 12 Pull-Ups
  • 24 Double-Unders
  •  
  • U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, WA, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, AK, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle.

  • He is survived by his parents, Paul and Mary, and brother Robert.

    The "Bradshaw" Hero WOD was first posted on crossfit.com as the workout of the day for Sunday, October 23, 2011 (111023).

Endurance:

Modified Bradshaw

  • 10 Rounds for Time
  • 6 hand Release Push ups or 3 Handstand Push-Ups
  • 6 Deadlift (135/95) or (225/155 lb)
  • 12 Ring rows or Pull-Ups
  • 24 Double-Unders
  • 150 m run

Lift:

Push Press

On the 2 min. 

Sets of:

5-4-3-2-1, start at 70% and add weight each round

Skill:

20 Strict HSPU, use abmat if necessary. 

Earlier Event: June 25
Monday 6/25/2018
Later Event: June 27
Wednesday 6/27/2018