Hero WOD – Sábado 04.04.2020

WOD – Viernes 03.04.2020
3 abril, 2020
Cerrado – Domingo 05.04.2020
5 abril, 2020

Hero WOD – Sábado 04.04.2020

“LT. Brad Clark”

For Time
Buy-In: 95 Double-Unders
6 Rounds of:
10 Single Arm Dumbbell Clean-and-Presses (50/35 lb) (alternating)
11 Burpees
18 Weighted Lunges (50/35 lb) (alternating)
Cash-Out: 95 Double-Unders

Use a single dumbbell throughout. For the dumbbell clean-and-press, the athlete must alternate arms after each rep. Complete 10 total repetitions per round; 5 per arm. A push press or strict press is allowed (a jerk is not). For the weighted lunges, hold the dumbbell in any racked position (front, back, or over one shoulder). Complete 18 total repetitions per round; 9 per leg.

This workout is dedicated to Lt. Brad Clark, Hanover County Fire and EMS (VA), who made the ultimate sacrifice in the line of duty on Oct. 10, 2019, when he was struck by a vehicle on I-295 while attending to an unrelated motor vehicle accident.

Just prior to being struck, Lt. Clark was able to shout a warning to his crew, who were then able to dodge the worst of the wreck.

Campbell also wanted to add additional weight to the #moveover campaign launched by the Virginia Legislature in Lt. Clark’s honor. This campaign designated the month of June as «move over awareness» month in VA, prompting driver’s to slow down and give adequate space to emergency workers on roads and highways.

For the rep scheme and movements, Campbell notes «the cash in cash out idea came to me because he was killed on interstate I295 so doing two sets of 95 double unders. 6rounds because Lt Clark was responding from company 6. And 10/11/18 rep scheme is the anniversary of his death.»

He also wrote that the workout specifically calls for dumbbells because barbells are not nearly as common in firehouse weight rooms as dumbbells.

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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