Fallen but Never Forgotten
Hero WOD Option #1: "LumberJack 20": FOR TIME: 20 Deadlifts (275#), Run 400m, 20 KB Swings (2 pood), Run 400m, 20 Overhead Squats (115#), Run 400m, 20 Burpees, Run 400m, 20 Pull-ups (Chest to Bar), Run 400m, 20 Box Jumps (24"), Run 400m, 20 DB Squat Cleans (45# each), Run 400m
Hero WOD Option #2: "Seven": 7 Rounds For Time: 7 Handstand Push-Ups, 7 Thrusters (135#), 7 Knees to Elbows, 7 Deadlifts (245#), 7 Burpees, 7 KB Swings (2 pood), 7 Pull-Ups
Hero WOD Option #3: "Zeus": 3 Rounds For Time: 30 Wall Balls (20#), 30 Sumo Deadlift High Pulls (75#), 30 Box Jumps (20"), 30 Push Press (75#), Row (30 cals), 30 Push-Ups, 10 Bodyweight Back Squats (***substitute 30 reps of the Rower exercise from PRT)
Hero WOD Option #4:
"21 Guns - A Memorial Salute"
Partner #1:
21 Pull-ups
21 Burpee Box Jumps
(we will use the rocks - there are various heights)
21 Firemans Carry Back Squat
21 Burpee Box Jumps
21 Pull-Ups
Partner #2 executes
Partner #1 again
Partner #2 again
The 21 reps signify a 21 gun salute, the 5 exercises are one for each Branch of the Military. Executing with a Partner signifies the bonds we aim to create between our Nation's Warriors and the communities they grow in and return to, and doing it twice reflects the fact that we honor both the living and the deceased.
Partner #1:
21 Pull-ups
21 Burpee Box Jumps
(we will use the rocks - there are various heights)
21 Firemans Carry Back Squat
21 Burpee Box Jumps
21 Pull-Ups
Partner #2 executes
Partner #1 again
Partner #2 again
The 21 reps signify a 21 gun salute, the 5 exercises are one for each Branch of the Military. Executing with a Partner signifies the bonds we aim to create between our Nation's Warriors and the communities they grow in and return to, and doing it twice reflects the fact that we honor both the living and the deceased.
NOTE: For Fireman's Carry Back Squat - pick-up your partner on your back and do a squat. Scaling option is 'partner pick-ups' - simply pick-up and put down your partner.
NOTE2: Check out the WOD for Warriors website if you want more info about WOD for Warriors.
4 comments:
Aloha,
I did a close version of the Lumberjack 20 in my garage. I remember doing this one in Hawaii on the day it came out. Dead lifts, OHS, and KBS were all Rx'd. Box jumps were 20 in due to resources. I had to do dead hang pull ups because of the bar I had. I sub'd 20+ lds med ball cleans for db cleans because of equipment. My run route was 500m +\- 100m. I did the WOD with my cousin who is down here with the task force. 38:07
I did a 5 mile memorial run this morning, 36:26. Afterwards I did Murph with a friend. I probably would have finished somewhere around 45 minutes, but waited to do the last mile with my buddy, so we ended up finishing in just over an hour.
Happy Memorial Day to everyone and thank you for your service! Great job on the WODs today!!
I did Seven today.
Wow. I stopped at 5 rounds b/c I was out of time...but it was plenty.
32:36
Thrusters @ 115
DLs @ 155
KBS @ 50
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