Buy in: 1 mile run with partner
3 rounds:
50m farmer carry each (53s/35s)
While partner holds DBall/sandbag
20 synchro air squats
300m run together
Into..
3 rounds:
10 strict pullups each
While partner hangs from bar
20 synchro air squats
300m run together
Cash out: 200 calorie bike with partner
Rx+=vested
With a partner, 5 rounds of:
12 Synchro Push-Ups
9 Synchro Walking Lunges
12 Synchro Toes-to-Bars
9 Synchro Sit-Ups
400m run
RX+=vested
300m row, run, ski, or 20/16 cal bike
10 arm circles (forward & backward)
10m quad stretch
10m knee to chest
10m high knees
10m butt kickers
5-10 cherry pickers
7 Rounds:
7 Deadlifts 315/205
200m sprint
15 pullups
-rest :45
Patrick Daniel Tillman (11/6/76–4/22/04) 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. He was a recipient of the Silver Star, the third highest honor in the military, and a Purple Heart. Pat is survived by his wife Marie. He is also remembered through the foundation named in his honor.
Founded in 2004, the Pat Tillman Foundation invests in military veterans and their spouses through academic scholarships – building a diverse community of leaders committed to service to others. The scholars chosen show extraordinary academic and leadership potential, a true sense of vocation, and a deep commitment to create positive change through their work in the fields of medicine, law, business, education and the arts.
This workout was originally posted on crossfitfootball.com as the workout of the day for February 7, 2015.
AMRAP in 23 minutes
23 Air Squats
23 Push-Ups
23 Kettlebell Swings (24/16 kg)
23 Jumping Lunges
23 Sit-Ups
23 Box Jumps (24/20 in)
Partner Wod
For Time:
60 Cal Bike
40 Power Snatches 135/95
30 Chest to Bar Pullups
60 Cal Bike
30 Power Snatches 155/105
40 C2B Pullups
60 Cal Bike
20 Power Snatches 175/115
50 C2B Pullups
Only one athlete working at a time.
300m run
Achilles stretch
10m elbow/reach
200m run
10 warrior squats (5 each side)
5 empty barbell power cleans
5 empty barbell hang cleans
5 empty barbell jerks
Power Clean+ Hang Clean+ Jerk
Log heaviest set for complex
For Time:
500m Run
21 Situps
21 Cleans 135/95
500m Run
15 Situps
15 Cleans
500m Run
9 Situps
9 Cleans
Rx+=GHD situps
155/105
400m row
Couch stretch
Worlds greatest stretch (each side)
3 wall walks
5-10 air squats
5 empty barbell front squats
3 Sec Pause at Bottom
5 x 3 @ 70%
4 Min AMRAP:
Rope Climbs
-rest 1 min
4 Min AMRAP:
Burpee Box Jump Overs 24/20″
-rest 1 min
4 Min AMRAP:
25m Farmer Carry 53s/35s
10 Suitcase KB Deadlifts
-rest 1 Min
4 Min AMRAP:
10 Pistols
10 HSPU
25m Farmer Carry= 1 rep
250m row
10m quad stretch
10m toe grab
20m bear crawl
200m run
10 air squats
5 empty barbell hang power snatches
5 empty barbell thrusters
Power Snatch + Hang Snatch
Log heaviest set
3 Rounds:
250m Row
200m Run
into..
3 Rounds:
10 Dball over Shoulder 90/70
20 Thrusters 75/55
into..
3 Rounds:
250m Row
200m Run
RX+=Dball 100+/90
Thruster 95/65
12/9 cal bike
Banded shoulder stretches on rig
5 sumo squats
10/7 cal bike
10 pushups
5 empty barbell power clean & jerks
4 Sets:
Supinated Bent Over Row x 10 reps
into..
Ring Dips x 8-10 reps
-rest :90 after each set
*Choose a weight on the row where you can maintain a good back position. (See movement demo below.) Use a band for the ring dips to scale or setup boxes for box dips.
https://www.youtube.com/watch?v=mTQ_qg37MJk
25 Min AMRAP:
15/12 Cal Bike
1 round of “Cindy”
3-6-9-12-15… Power Clean and Jerk 135/95
1 round of “Cindy”=
5 Pullups
10 Pushups
15 Air Squats
Add 3 reps to the Power Clean and Jerk every round
