Hero WOD: “Snowbird” – AMRAP 22 35 KB Swings 53/35 9 Burpees 35 Air Squats 8 Push Ups Cash Out: 431 Single Unders (performed AFTER 22 minute AMRAP)
Background: This hero workout is dedicated to Captain Jennifer Casey, a Public Affairs officer of the Canadian Military ‘Snowbirds’ (the military aerobatics team of the Royal Canadian Air Force), who died on May 17, 2020, when the aircraft she was riding in crashed after takeoff in Kamloops, British Columbia.
Pause Push Press – 4×5 at 65-75% *1 second pause in dip and in catch*
Push Press – we’ll be pausing in both our dip and our receiving position today. lets really focus on keeping our weight midfoot in the dip and not redipping to initiate the lift, using our glutes to drive the bar aggressively off our chest.
Every 4 minutes for 16 minutes (4 sets) 400m run 8 Shoulder To Overhead *** Rx: 115/85, 135/95, 155/105, 185/135 mRx: 95/65 | 115/85 | 135/95 | 155/105 scale : 75/55 | 85/65 | 95/75 | 115/85
Barbell weight should be something that can start off unbroken, but as the weight gets heavier we may need to drop and reset or rounds 3 and 4. We should be getting at least 30s rest each round.
