This “Jonesy” Hero WOD is dedicated to LCpl Andre Jones who was killed in action on May 30, 2011, as a result of a Green on Blue incident at COP Marshal in the center of the Balluci Valley, Uruzghan Province Afghanistan. Andrew was the cook attached to an Australian OMLT Team based at COP Mashal who’s task was to the train the ANA Company stationed at the Combat Outpost.

The workout is from, who say “The movements selected for this WOD are the Rope Climb and Running, both movements are near and dear to all soldiers the world over. When home on leave Andrew enjoyed going for runs with his father to catch up and unwind. The total distance for the runs is 2.4km which is the standard fitness test for all members of the Australia Defence Force. The rope climbs are something that all soldiers regardless of their corps must master during their recruit training at the Home of the Soldier, Kapooka.”


Monday 4.18.22 @5:30 pm

loose change 

Thirty Minute Running Clock:

EMOM: Perform every run sequence within a minute, rest any remaining time.


50m run


75m run


100m run


150m run

1:00 rest (20:00-21:00)

21:00 – 24:00

200m run (scale with 150m run if needed)

1:00 rest (24:00-25:00)

25:00 – 30:00

Run 300m rest :30 run 400m.

You will time your 300m and 400m runs. You must complete both runs within the 5 minute time cap.

This will be considered a V02 Max workout. Focus on getting thru the prescribed intervals within each minute and time caps.

Thursday 4.21.22 @5:30 pm

HERO WOD "Jonesy"

Six Rounds for Time:

400m run

6-5-4-3-2-1 Rope Climbs

Scaled: 12-10-8-6-4-2

Burpee Chest to Bar Pull Ups or Pull Ups

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