U.S. Army Spc. Christopher D. Horton, of Collinsville, Oklahoma, died Sept. 9, 2011, in Zurmat District, Afghanistan, of wounds sustained when enemy forces attacked his unit with small-arms fire. The 26-year-old was assigned to 1st Battalion, 279 Infantry Regiment, 45th Infantry Brigade Combat Team, Oklahoma National Guard. Horton is survived by his wife, Jane; parents David and Cherie; brother, Nicholas; sister, Tenley; and many other friends and family.
9 rounds for time with a partner of:
9 bar muscle-ups
11 clean and jerks, 155 lb.
50-yard buddy carry
Share the work with your partner however you choose with only one person working at a time. If you can’t find a partner, perform 5 reps of each exercise per round and find a heavy sandbag or object to carry.
100 bench for time (135/95#)
max amount of reps til failure
Total time to 100 reps
Rest 5 minutes then perform
1 min MAX calorie Air Assault
Rest 2 minutes then
30 seconds MAX calorie Air Assault
EVERYONE’S 1 min MAX will go on the whiteboard!!
100 m DB Farmer’s Carry (65/45#)
21 C2B pullups
21 wall ball shots (20/14#)
21 Box Jump Overs (20/18″)
100 m DB Farmer’s Carry
15 C2B pullups
15 wall ball shots
15 Box Jump Overs
100 m Farmer’s Carry
9 C2B pullups
9 wall ball shots
9 Box Jump Overs
100 m Farmer’s Carry
***5 burpee penalty, on the spot, for each time you set down your dumbbells.***
15 minute time cap
5 rounds-increase db weight each round
dumbbell curls-10 each arm
10 push ups, clapping or hand release
30 snatch for time (135/95#)
GOAL TIMES FOR THE ISABELL WOD
RX Goal Times
- Elite: Sub 2:00
- Level 3: 2:00-3:30
- Level 2: 3:30-6:00
- Level 1: 6:00-8:00
Coaches/Athletes: These are estimated RX goal times, scale as needed to finish in these time frames.
TIPS FOR THE ISABELL WOD
- This workout was designed to be a sprint. When scaling, keep in mind you want efficient, not sloppy, movement to fall under a 8:00 minute time cap. Record your results and repeat the workout to measure improvement.
- Use a moderate to fast pace on the first 10-20 reps, then sprint through the last 10.
- Avoid going to failure. Stop 1-2 reps short of failing to prevent muscular burnout
SWOD: Max 15 min
Death by 10 m
at the top of the first min, complete 1 10 m sprint, at the top of the next min, complete 2 10 m sprints, at the top of the third min, complete 3 10 m sprints, etc…
EMOM (for our new peeps: every minute on the minute)
even minutes: 3 squat cleans @ 75% BW
odd minutes: 1 rope climb (scale to seated on a box to practice foot holds)
each even minute, add 1 rep squat clean
continue until you can no longer complete the designated rep scheme of squat cleans, during the minute…
In Teams of 2
Team A performs a 2 person barbell carry around the gym, out the back rollup door, around to the front roll up door. (135/95#)
while Team B performs…
alternating rounds AMRAP Buddy Med Ball Sit Ups (20/14#)
or Buddy Tire flips, back and forth to your team mate.
the following round will be Team A performing the 2 person barbell carry and Team B will perform the med ball sit ups or Tire Flips, back and forth to your buddy, then switch.
Score is the TOTAL number of TIRE FLIPS for your Team.