Tuesday, September 24, 2013

Iron Bill WODs

Captain William Dowling (Bill) was severely injured while battling Friday's blaze at the Southwest Inn motel near the Southwest Freeway at Hillcroft. He is now in critical but stable condition.

Iron Bill (men’s weight) WOD: 
200m run with a 50# bag of absorbent or sandbag, 
50-75# thrusters, 
200m (1) foam bucket carry or 50# dumbbell, 
20-16kg Kettlebell or 35# dumbbell Turkish get-ups, 
200m run, 
50m overhead walking lunges w/1 ¾” rolled hose, 
200m (1) foam bucket carry or 50# dumbbell carry, 
50-75# back squats, 
200m run with a 50# bag of absorbent or sandbag.

Jacki (women’s weight) WOD: 
200m run with a 50# bag of absorbent or 25# sandbag, 
50-45# thrusters, 
200m (1) foam bucket carry or 25# dumbbell, 
20-8kg Kettlebell or 15# dumbbell Turkish get-ups, 
200m run, 
50m overhead walking lunges w/1 ¾” rolled hose, 
200m (1) foam bucket carry or 25# dumbbell carry, 
50-45# back squats, 
200m run with a 50# bag of absorbent or 25# sandbag

51 House (2 man team) WOD: 
200m run with 95# barbell, 
60-95# thrusters, 
200m (3) foam bucket carry or (3) 50# dumbbells, 
30-16kg Kettlebell or 35# dumbbell Turkish get-ups, 
200m run, 
50m overhead walking lunges w/1 ¾” rolled hose, 
200m (3) foam bucket carry or (3) 50# dumbbells, 
60-95# back squats, 
200m run with 95# barbell

51 House (2 woman team) WOD: 
200m run with 65# barbell, 
60-65# thrusters, 
200m (3) foam bucket carry or (3) 25# dumbbells, 
30-8kg Kettlebell or 15# dumbbell Turkish get-ups, 
200m run, 
50m overhead walking lunges w/1 ¾” rolled hose, 
200m (3) foam bucket carry or (3) 25# dumbbells, 
60-65# back squats, 
200m run with 65# barbell

District 68 (4 man team) WOD: 
200m run with (2)-95# barbells, 
100-95# thrusters, 
200m (5) foam bucket carry or (5) 50# dumbbells, 
50-16kg Kettlebell or 35# dumbbell Turkish get-ups, 
200m run, 
50m overhead walking lunges w/1 ¾” rolled hose, 
200m (5) foam bucket carry or (5) 50# dumbbells, 
100-95# back squats, 
200m run with (2)-95# barbells

District 68 (4 woman team) WOD: 
200m run with (2)-65# barbells, 
100-65# thrusters, 
200m (5) foam bucket carry or (5) 25# dumbbells, 
50-8kg Kettlebell or 15# dumbbell Turkish get-ups, 
200m run, 
50m overhead walking lunges w/1 ¾” rolled hose, 
200m (5) foam bucket carry or (5) 25# dumbbells, 
100-65# back squats, 
200m run with (2)-65# barbells

HFD Supporter WOD: 
200m run w/1 ¾” rolled hose or 15# bumper plate, 
50-air squats, 
200m run, 
50-sit-ups, 
200m run, 
50-push-ups, 
200m run, 
50m walking lunges, 
200m run w/1 ¾” rolled hose or 15# bumper plate

Notes: 
Iron Bill: 
There is a 25 minute time cap for organized events only. Feel free to wear bunker gear if you want, but it is not necessary!!!

Jacki: 
There is a 25 minute time cap for organized events only. Feel free to wear bunker gear if you want, but it is not necessary!!!

51 House (men’s and women’s):
1.The barbell carry can be done any way (except rolling it) so long as the bar travels 200 meters. Both members can grab either end or one person can put it on their back the entire way or you can switch. Dropping the bar is allowed on the runs.
2.The thrusters can be broken up in any way so long as both team members participate. Before the bar can be lifted from the ground, the member not lifting will hold their required Kettlebell (16kg for men, 8 kg for women). The Kettlebell cannot touch the ground until all thrusters are completed. If it does, both members pay an immediate 10 burpee penalty. When the lifting member gets tired and must switch off, they must drop the bar and get the Kettlebell from their teammate. That teammate can now pick the bar up from the ground and continue the thrusters. 60 total thrusters must be completed between both members (not 60 from each member).
3.The three foam buckets or dumbbells must travel 200 meters. Teammates can switch off the third bucket or dumbbell as often as they need. The foam buckets or dumbbells are allowed to hit the ground if necessary.
4.30 total Turkish get-ups must be completed between the two teammates. The number of get-ups done with right and left are not important. Just 30 total get-ups between the teammates. Only one Kettlebell can be used. If the Kettlebell hits the ground after it is initially lifted for any reason before all 30 repetitions are completed, a 10 burpee penalty must be paid be each team member immediately.
5.Both members, one at a time, must complete 50 meters of walking overhead lunges w/a rolled section of 1 ¾” hose or a 15# bumper plate. (I know a rolled section weighs approximately 20#, so I went on the lighter side). Your knee should touch each time but this is not a contest so ………..
6.The back squats can be broken up in any way so long as both team members participate. Before the bar can be lifted from the ground, the member not lifting will hold their required Kettlebell (16kg for men, 8 kg for women). The Kettlebell cannot touch the ground until all back squats are completed. If it does, both members pay an immediate 10 burpee penalty. When the lifting member gets tired and must switch off, they must drop the bar and get the Kettlebell from their teammate. That teammate can now pick the bar up from the ground and continue the back squats. 60 total back squats must be completed between both members (not 60 from each member).
7.There is a 25 minute time cap for organized events only.

District 68 (men’s and women’s):
1.The barbell carries can be done any way (except rolling it) so long as both bar travels 200 meters. Both members can grab either end or one person can put it on their back the entire way or you can switch.
2.The thrusters can be broken up in any way so long as all team members participate. Only one barbell is to be used. That barbell, once lifted, cannot touch the ground until all 100 repetitions are completed. You will need two team members ready to grab both sides of the barbell when the active team member gets tired. They must hold it until the remaining team member grabs the bar and continues the thrusters. If the bar hits the ground before the 100 repetitions are completed, all four team members will pay an immediate 10 burpee penalty. 100 total thrusters must be completed between all members (not 100 from each member).
3.The five foam buckets or dumbbells must travel 200 meters. Teammates can switch off the fifth bucket or dumbbell as often as they need. The foam buckets or dumbbells are allowed to hit the ground if necessary on the runs.
4.50 total Turkish get-ups must be completed between the four teammates. The number of get-ups done with right and left are not important. Just 50 total get-ups between the teammates. Only one Kettlebell can be used. If the Kettlebell hits the ground after it is initially lifted for any reason before all 50 repetitions are completed, a 10 burpee penalty must be paid be each team member immediately.
5.All four members, one at a time, must complete 50 meters of walking overhead lunges w/a rolled section of 1 ¾” hose or a 15# bumper plate. (I know a rolled section weighs approximately 20#, so I went on the lighter side). Your knee should touch each time but this is not a contest so ………..
6.The back squats can be broken up in any way so long as all team members participate. Only one barbell is to be used. That barbell, once lifted, cannot touch the ground until all 100 repetitions are completed. You will need two team members ready to grab both sides of the barbell when the active team member gets tired. They must hold it until the remaining team member grabs the bar and continues the back squats. If the bar hits the ground before the 100 repetitions are completed, all four team members will pay an immediate 10 burpee penalty. 100 total thrusters must be completed between all members (not 100 from each member).
7.There is a 25 minute time cap for organized events only.

HFD Supporter: There is a 18 minute time cap for organized events only.

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