HERO WOD WEEK!
Once a month we honor a hero by performing a HERO WOD.
Why you ask? Because these WODs honor and function as a memorial for men and women who have died in the line of duty while working in the military, or as police officers or firefighters.
And because they’re tough as hell, and CrossFitters love to challenge themselves physically and mentally.
WORKOUTS for the WEEK of 8.15.2021
Monday 8.16.2021 @5:30 pm
5 Rounds for Time:
300m Run (Each run will begin and end at the start line. Walk to sled)
75 foot Sled Push (M 3×45; F1x45 1×25) (Push sleds 25 feet at a time x3)
22/17 Echo Bike Calories
Rest will be recovery walk to start line for 300 m run.
Begin your run to turnaround point and back. Walk to sled and push. Recover and go inside to Echo Bike. Walk back to start line and repeat same sequence x 4.
This is designed to be low volume with high intensity intervals in run, sled, and bike. The bike cals are designed to be at a different amount to push past a normal programmed amount your used to in a normal workout. Sleds designed to a little lighter to allow a faster sled push each round.
Total Time for the five rounds. Includes recovery to each mode.
Thursday 8.19.2021 @5:30 pm
135 pound Clean and jerk, 30 reps
Run 1 mile
15 foot Rope climb, 10 ascents
Run 1 mile
Options for Workout:
Partition reps but run mile together.
Clean and Jerks scale weight appropriately.
Rope Climbs do 35 Pull Ups
Run inside or outside or Row.