Titan Strength & Conditioning Memorial WOD
- Buy-In: 20 Burpees
- Then, EMOM in 28 Minutes of:
- 11 Devil Presses (2x50/35 lb) / Push-Up Hold
- 11 Thrusters (2x50/35 lb) / Farmer's Walk Hold
- 11 Plank Rocks / Plank Hold
- 11 Alternating Lunges / Wall Sit
- 11 Sprinter Sit-Ups / Pogos
- 11 Dumbbell Snatches (2x50/35 lb) / Squat Hold
- 11 calorie Row / Rest
- Repeat 3 Times
- Buy-Out: 20 Burpees
Before starting the workout, athlete must complete 20 Burpees as a buy-in. Then on a 28-minute clock, perform 3 rounds of the prescribed work. Each pair of movements needs to be accomplished every minute. For the first minute, athlete must complete 11 Devil Presses and in the remaining time maintain a Push-Up Hold.
For the second minute, athlete must complete 11 Thrusters and in the remaining time hold the Dumbbells in a Farmer’s Carry and staying in place. For the third minute, athlete must complete 11 Plank Rocks and in the remaining time maintain a Plank Hold. Follow the same sequence until the 7th minute. Then repeat the cycle for 2 more rounds. To complete the workout, perform the buy-out of 20 Burpees.
Score is the total number of repetitions completed.
Push-Up Hold: From a Plank Hold position, bend your elbows to lower your chest and hold it just above the floor.
Plank Rock: From a Plank Hold position, pull your shoulders forward over your hands without moving the feet. Rock back to the starting position.
Sprinter Sit-Up: With your back flat on the ground, lift your right hand and left leg. Touch your right hand to your left foot. Lower your right hand and left foot. Repeat with your left hand and right foot.
Pogo: This movement is a variation of the standard Vertical Jump in which athlete performs a Vertical Jump with only a slight dip in the knees. Recoil after landing and move immediately to the next jump, again with only a slight bend in the knees.
Squat Hold: Hold the bottom of the Squat position.
Down Up: This movement, also known as a Half Burpee, requires the athlete to start in a standing position, fold forward to drop the hands to the ground by the feed, then step or hop the feet back to the plank position. Step or hop the feet back to the hands and stand tall to complete a single repetition.
Buy-In: 20 Burpees
Then, EMOM in 28 Minutes of:
11 Pike Push-Ups / Push-Up Hold
11 Burpees/ Squat Hold
11 Plank Rocks / Plank Hold
11 Alternating Lunges / Wall Sit
11 Down Ups / Pogos
11 1.5 Air Squats / Handstand Hold
11 Resisted Deadbugs / Hollow Hold
Repeat 3 times
Buy-Out: 20 Burpees
About the wod
Background: This workout is dedicated to Robert Comley, father of Dylan Kesh @keshdylan, who passed away on November 28, 2020.
The workout was designed by Coach Gareth Beer of Titan Strength & Conditioning @teamtitan_tc to show support for one of their members, Dylan, who they say is a big part of their class.
The rep scheme signifies the date when Robert passed away.