Happy Monday team! Fresh from a weekend of hanging out in your back garden, thrashing yourself with dumbbell, rucksack, rock, tin of baked beans! The thing is though (and ignore the fact that I have had a few BDs), once we are all released from this s**t we will actually be far stronger. Using dumbbells and odd objects elicits a far greater neuroendocrine response, maybe just because it’s different? Guess what though, two things are harder to control than one. So…keep using those dumbbells! It will do you good!

Anyway, it’s my week. Beginning with a genuine hero WoD.

CrossFit Cardiff HomeFit WoD

“Omar”
For time:
10 Thrusters
15 Bar facing burpees
20 Thrusters
25 Bar facing burpees
30 Thrusters
35 Bar facing burpees

U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, New Jersey, assigned to the 2nd Squadron, 3rd Armored Cavalry Regiment, based in Fort Hood, Texas, died of wounds suffered April 22, 2011, when insurgents in Numaniyah, Iraq, attacked his unit with an improvised explosive device. He is survived by his parents Maria and Pablo, sister Marisel, and brothers Pablo and Javier.

Get videos recorded and posted on your social media platforms, tag Reebok CrossFit Cardiff and upload your times to the google doc, linked here

Load
Ideal: 40/30kg barbell
Horrible: 2 Dumbbells or Kettlebells (any weight)
If you only have one, then perform the same amount of reps but half continuously on one side followed by half on the opposite.
Annoyingly horrible: one rucksack

Warm up
Run 400m
20 Kosak lunges (10 either leg)
10 Air squats
5 Burpees
Run 400m like you are being chased by a shark!