Category: Yleinen

DELAOD WEEK

5 ROUNDS FOR REPETITIONS:
30S BURPEE
30S REST
30S DB SNATCH
30S REST
30S DOUBLE-UNDER
30S REST
REST 1 MINUTE

“TOMMY MAC”

2 ROUNDS FOR TIME:
12 BURPEES
12 THRUSTERS
12 BURPEES
12 POWER SNATCHES
12 BURPEES
12 PUSH JERKS
12 BURPEES
12 HANG SQUAT CLEANS
12 BURPEES
12 OVERHEAD SQUATS

50/35KG

Sgt. Thomas R. MacPherson, 26, was killed in action on October 12, 2012 by enemy forces during a heavy firefight while conducting combat operations in Ghazni Province, Afghanistan. He was leading an assault against an enemy position when he was mortally wounded by small arms fire.

MacPherson was a team leader assigned to Company D, 2nd Battalion, 75th Ranger Regiment at Joint Base Lewis-McChord, Wash. He previously served one deployment to Iraq and this was his fourth deployment to Afghanistan.

The “Tommy Mac” Hero WOD was created by elite-level coach Rudy Nielsen of CrossFit Outlaw (Alexandria, VA, USA), who first posted the workout on his “The Outlaw Way” blog as the workout of the day for October 27, 2012. The post included the following quote from Tommy’s former Platoon Leader:

“The whole thing with Tommy is that he embodies everything that’s right about Ranger Battalion. He held the position of Ranger Team Leader which is literally the tip of the spear. He was the consummate, quiet professional—he expected absolutely zero recognition for what he did. He loved his job because he was a born protector. He was perfectly content to carry out his life’s work under the cover of darkness, with his and his comrades’ actions to remain forever under the cloak of shadows. He died doing what he loved; protecting all of us. What stood out about Tommy the most was his maturity beyond his years. I believe it was the fact that he was the older brother of younger siblings, but like another Sgt. said “Tommy wasn’t one of those guys who joined the Army and grew into a man. He joined as a man and grew others.” He left behind his beautiful wife wife, Claudia MacPherson, and their son, Brayden.”

9TH

12 MINUTES ON THE MINUTE “MACHO MAN”:
3 POWER CLEAN
3 FRONT SQUAT
3 PUSH JERK

~60% OF 1RM CLEAN & JERK

3 SETS OF 3 REPS SNATCH BALANCE (POWER)

3 SETS OF:
2 SNATCH PULLS + 2 POWER SNATCHES AT 65% OF YOUR 1RM SNATCH.
3 SETS OF:
2 SNATCH PULL + 1 POWER SNATCH AT 70% OF YOUR 1RM SNATCH.

“JACKIE”

FOR TIME:
1000M ROW
50 THRUSTER 20/15
30 PULL-UPS

COMPARE YOUR SCORE.

3 X MAX HOLD
TUCK LEVER HOLD

ON THE MINUTE FOR 6 MINUTES:
ADD ONE REP TO LAST WEEK (3-5REP).
USE STRICT REPS TO MAKE HARDER.

PARTNER WORKOUT, ALTERNATING MOVEMENTS,
AS MANY ROUNDS AS POSSIBLE IN 6 MINUTES OF:
10 STRICT DIP
ACCUMULATE L-SIT WHILE PARTNER DOES THE DIPS

FRONT SQUAT
5-5-2-3-1
70-80-85-90-100%
FROM 1RM FRONT SQUAT

BACK SQUAT
5-4-4-4
65-75-80-85%
FROM 1RM BACK SQUAT

5 ROUNDS, IN 2:00 MINUTES;
300M RUN
AMRAP BURPEE BOX JUMP 60/50CM
2:00 MINUTE REST

15 MINUTES ON THE MINUTE “MACHO MAN”:
2 POWER CLEAN
2 FRONT SQUAT
2 PUSH JERK

60-65% OF 1RM CLEAN & JERK

SPLIT JERK 5 X 3 REPS AT 65% OF YOUR 1RM CLEAN AND JERK.
LAST REPETITION PAUSED AT THE SPLIT FOR 3 SECONDS.

HANG CLEANS 5 X 2 REPS AT 60-70%% OF YOUR 1RM CLEAN AND JERK.