Monday, May 08, 2017

2017-05-09 WOD

Air Force Staff Sgt. David "Sham" Wieger, 28, of North Huntingdon, Pennsylvania, a special agent for the Air Force of Special Investigations, Detachment 303, Travis Air Force Base, California, died Nov. 1, 2007, near Balad Air Base, Iraq, of wounds sustained from an improvised explosive device that struck his vehicle. Wieger is survived by his parents, Michael and Loreene; brother, Michael; sister-in-law, Brenda; and many aunts, uncles and cousins.


Speed Squat (E2MOM)
...6x3 (65%)
Post load.


In Honor of "Sham"
7 Rounds:
...11 Deadlifts (Bodyweight)
...100m Run
Post time.


COMPETITORS

Sigma Strength Protocol: Overhead Squat
...3x6 (build to a daily max)
...2x6+ (80% of daily max)
Post daily max and load/reps of +sets.


Speed Squat (E2MOM)
...6x3 (65%)
Post load.


Sigma Gymnastics Strength Progression: Muscle Up
Every 3 minutes for 5 rounds:
...5 Strict Muscle Ups
*If you hit 20 reps or more, add a weight vest. If you can't do strict muscle ups, use the same progression with dips (10 per round).


In Honor of "Sham"
7 Rounds:
...11 Deadlifts (Bodyweight)
...100m Run
Post time.


Aerobic Capacity
...VO2, Lactate, or Strength Endurance WOD.

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