Hero WOD – Sábado 18.01.2020

WOD – Viernes 17.01.2020
17 enero, 2020
Open Box – Domingo 19.01.2020
19 enero, 2020

Hero WOD – Sábado 18.01.2020

«Jack Rose»

For Time (with a Partner)
103 Synchro Double-Unders
Then, 19 Rounds of:
12 Alternating Dumbbell Snatches (50/35 lb)
19 Air Squats
15 calorie Row
Finally, perform:
41 Synchro Burpees

Wear a Weight Vest throughout (20/14 lb)

With a running clock, start with the 103 Synchronized Double-Unders. Then move immediately to the 19 rounds, performed alternating movement style: Partner 1 does Snatches, then Partner 2 does Air Squats, then Partner 1 does the Row, then Partner 2 does the Snatches, etc. Both the Double-Unders and Burpees must be synchronized, meaning if one partner completes a rep without the other partner, it does not count.

Score is the time on the clock at the time when the last Burpee is completed.

This hero workout is dedicated to Fire Capt. Jack Rose, Mount Marion Fire Dept., NY, who died on December 19, 2015 while battling a chimney fire that broke out just before 7 PM in Saugerties, NY.

During the firefighting operation, Capt. Rose became separated from his crew in the basement of the residence. Capt. Rose was located shortly thereafter with thermal injuries and removed from the building where he became unresponsive. He later succumbed to his injuries.

The rep scheme signifies:
– 103 double-unders for his ID number
– 19 rounds for his age at last call
– 41 burpees for his company’s number

«Cuando alguien desea algo debe saber que corre riesgos y por eso la vida vale la pena.» Paulo Coelho

Francisco J. Rodríguez
Francisco J. Rodríguez
Licenciado en Ciencias de la actividad física y deportes. CSCS. Master en Nutrición y Dietética: Especialidad en Obesidad y Trastornos de la conducta alimentaria. Diplomado en Magisterio: Educación Física. Técnico en Actividades Físicas y Animación Deportiva Head Coach & Co-founder in Tracius Weightlifting & Fitness

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