Hero WOD

Hero WOD – Sábado 22.02.2020

«31 Heroes»

AMRAP (with a Partner) in 31 minutes
8 Thrusters (155/105 lb)
6 Rope Climbs (15 ft)
11 Box Jumps (30/24 in)
Partners alternate 400m sandbag run (45/25 lb)
Partner 1 performs the workout listed above. Partner 2 runs 400 meters with a sandbag (45/25). When Partner 2 returns from the run, Partner 1 will grab the sandbag, and begin their 400 meter run, while Partner 2 continues the workout where Partner 1 left off. Mark a round completed following the 11 box jumps. This is an AMRAP workout so score is total rounds and reps at the end of 31 minutes.

Scaling: The box is on the higher side and the weight on the thruster is on the heavier side. The barbell should be a weight that athletes are able to complete 8+ repetitions unbroken when fresh, but will likely have to break-up into two sets during the workout.

On August 6, 2011, a tragedy shook the military community and Americans everywhere. In a single instance, America lost 30 military service members, many of whom were members of the Navy SEAL community—and one military K9—when an Extortion 17 helicopter was downed in Afghanistan.

The 31Heroes WOD (workout of the day) was specifically designed to remember the fallen heroes of August 6, 2011 and honor their legacy of sacrifice.

«Conviene siempre esforzarse más en ser interesante que exacto; porque el espectador lo perdona todo menos el sopor.» Voltaire

22 febrero, 2020

Hero WOD – Sábado 22.02.2020

Hero WOD – Sábado 22.02.2020 «31 Heroes» AMRAP (with a Partner) in 31 minutes 8 Thrusters (155/105 lb) 6 Rope Climbs (15 ft) 11 Box Jumps (30/24 in) Partners alternate 400m sandbag run (45/25 lb) Partner 1 performs the workout […]
15 febrero, 2020

Hero WOD – Sábado 15.02.2020

Hero WOD – Sábado 15.02.2020 «Dorie» AMRAP (with a Partner) in 20 minutes Buy In: 150 meter Partner Carry (each) Then, in time remaining: Partner A completes 1 round of: 15 American Kettlebell Swings (53/35 lb) 10 Burpees 5 Ground-to-Overheads […]
8 febrero, 2020

Hero WOD – Sábado 08.02.2020

Hero WOD – Sábado 08.02.2020 «Phantom» AMRAP (with a Partner) in 30 minutes 1 mile Run (together) Then, AMRAP in the remaining time of: 27 Push-Ups 20 Deadlifts (315/205 lb) Score is the total number of repetitions of the push-ups […]
1 febrero, 2020

Hero WOD – Sábado 01.02.2020

Hero WOD – Sábado 01.02.2020 «Natalie Corona» AMRAP (with a Partner) in 22 minutes Partner A, perform AMRAP of: 20 Sit-Ups 20 Burpees …while Partner B performs: 400 meter Run Partners switch after each Run Wear a Weight Vest (20/14 […]
25 enero, 2020

Hero WOD – Sábado 25.01.2020

Hero WOD – Sábado 25.01.2020 «Hopkins» For Time 3 Rounds of: 61 calorie Row 41 Kettlebell Swings (53/35 lb) 25 Push-Ups 68 Air Squats 9 Strict Pull-Ups Cash-Out: 400 meter Weighted Run (45/25 lb) Wear a Weight Vest (20/15 lb) […]