“American Woman”

WOD GUIDANCE & GOALS
Choose a weight for the squats that you can do for 10 consecutive reps every round. The squats will take around :30 to complete. The row will take around :60-:75. Target 20 minutes.

Post Time to Comments. Compare Scores HERE.

“Chad”+”Sham”

WOD GUIDANCE & GOALS
Like years past, we are doing the “Chad” workout to honor Chad Wilkinson. This year we are doing it in teams of two, and half the reps as we’ll be adding in the Hero WOD “Sham”. For “Chad” you and your partner can divide the 500 step ups however you’d like. There will be a 20 minute cap on the step ups. You’ll then immediately start the workout “Sham”. Divide the pull ups between you and your partner, then run the 100 meters together. Target 30 minutes to complete both workouts.

Remember that Hero workouts take on a greater meaning than our everyday workouts. When the workout seems/feels difficult, remember that you’re doing it to honor a special person and/or cause, in this case Chad and awareness and prevention of veteran suicide. So, get to work, do your best, positive thoughts and throw an occasional high-five to your WOD neighbor.

Chad Wilkinson
Sara Wilkinson (Chad’s surviving wife) presents this hero workout in honor of Navy SEAL Chad Wilkinson who took his life on October 29, 2018 due to the effects of numerous deployments, several TBIs, blast wave injuries and PTSD.

The workout is modeled after his preparation training for an upcoming deployment. When his wife, Sara, spoke at his funeral, she recounted the story about when she walked into the garage to find Chad doing step-ups wearing a weighted backpack. He was training before he had to climb Aconcagua, the tallest mountain in South America, by doing 1000 step-ups at a time

David “Sham” Wieger
Air Force Staff Sgt. David “Sham” Wieger, 28, of North Huntingdon, Pennsylvania, a special agent for the Air Force of Special Investigations, Detachment 303, Travis Air Force Base, California, died Nov. 1, 2007, near Balad Air Base, Iraq, of wounds sustained from an improvised explosive device that struck his vehicle. Wieger is survived by his parents, Michael and Loreene; brother, Michael; sister-in-law, Brenda; and many aunts, uncles and cousins.

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STRENGTH
Sumo Deadlift
5×3, across
at 85% effort

FOR ROUNDS
AMRAP 12
With a Partner
12/9 Calorie Bike
3 Plate Push

STRENGTH
Sumo Deadlift
5×3, across
at 85% effort

FOR ROUNDS
AMRAP 12
With a Partner
12/9 Calorie Bike
3 Plate Push

STRENGTH
Sumo Deadlift
5×3, across
at 85% effort

FOR ROUNDS
AMRAP 12
With a Partner
9/6 Calorie Bike
2 Plate Push

WOD GUIDANCE & GOALS
For the sumo deadlifts, build to a heavy weight with NO touch and go reps. Pause at the bottom, reset your breath and set up position, then press through the floor with your feet and legs. Do not compromise your form for heavier weight!

Post Weight + Rounds to Comments. Compare Scores HERE.

“Superwoman”

5 Rounds
5 Thrusters
10 Toes to Bar
15 Box Jumps
Rest 3 Minutes
5 Rounds
5 Clean + Jerks
10 Front Squats
15 Ring Dips

Weight: 95/65, 135/95
Height: 24/20

5 Rounds
5 Thrusters
10 Knee Ups
15 Step Ups
Rest 3 Minutes
5 Rounds
5 Clean + Jerks
10 Front Squats
15 Jumping Ring Dips

Weight: 75/55, 115/75
Height: 24/20

5 Rounds
5 Thrusters
10 V-Ups
15 Step Ups
Rest 3 Minutes
5 Rounds
5 Clean + Jerks
10 Front Squats
15 Bench Dips

Weight: 65/45, 95/65
Height: 20

WOD GUIDANCE & GOALS
The last time we did this workout, it was with dumbbells. This time we’re using a barbell! Do the five thrusters unbroken for all 5 rounds. The toes to bar, try to do unbroken as long as possible then sets of 5 reps. Keep a steady, continuous pace on the box jumps, catching your breath on the step down. Target 10 minutes for the first triplet. Rest 3 minutes before the next triplet. For the clean and jerks, break the set of five into three and two reps or five quick singles. The squats should be unbroken every round. The dips break into 10/5 or 5/5/5, and use as your “rest”. Target 10 minutes. This workout (including reset) will take around 23 minutes. Record your total time

Post Total Time to Comments. Compare Scores HERE (last time we used dbs)

“Midnight Rain”

10-9-8-7-6-5-4-3-2-1 DB Snatch
30 Single Unders
15 Sit Ups
10 Push Ups
10-9-8-7-6-5-4-3-2-1 Bike

Weight: 25/15

WOD GUIDANCE & GOALS
Choose a weight for the snatches that you can quickly cycle through every set unbroken. The sets of double unders will take :30 or less to complete. The sit ups and push ups will take under :30 to complete as well. The bike calories will take around 2:00 minutes to complete, and by the round of 10 calories you will be finishing under one minute. Target 20-25 minutes.

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“You’re on Your Own, Kid”

WOD GUIDANCE & GOALS
Heavy Day! Coaches will help you build to 90% of your 1 rep max (HEAVY WEIGHT) for the three sets of three reps. Reps two and three should require an extra breath between reps to reset your midline. Remember with a push press there is no redip of the legs.

Post Weight + Time to Comments. Compare Scores HERE.

“The Business”

AMRAP 17
7 Hand-Release Push Ups
21 KB Swings
14 KB Step Ups, 20″
21 Toes to Bar
7 Box Jumps, 20″

Weight: 53/35

AMRAP 17
7 Knee Push Ups
21 KB Swings
14 KB Step Ups, 20″
21 V-Ups
7 Step Ups, 20″

Weight: 35/26

AMRAP 17
7 Bench/Box Push Ups
21 KB Swings
14 KB Step Ups, 20″
21 Leg Lifts
7 Step Ups, 20″

Weight: 26/18

WOD GUIDANCE & GOALS
Choose a steady pace that pushes you outside your comfort zone, but doesn’t require long breaks. Try to go unbroken on every movement as long as possible, except break the toes to bar into sets of 8,7 and 6 reps. The step ups and box jumps are 20″ for everyone. Choose a weight for the kettlebell swings that you can do unbroken for at least the first round. Target 4+ Rounds.

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“Snow on the Beach”

4 Rounds on the 5 Minute
400 Meter Run
20 Dumbbell Snatch
10 Chest to Bar Pull Ups

Weight: 50/35

4 Rounds on the 5 Minute
400 Meter Run
20 Dumbbell Snatch
10 Pull Ups

Weight: 35/20

4 Rounds on the 5 Minute
300 Meter Run
16 Dumbbell Snatch
10 Strict Banded Pull Ups

Weight: 25/15

WOD GUIDANCE & GOALS
The faster you move, the more rest you get! Run the 400 meters in around 2:00. The last 50 meters, slow to a jog so you can immediately pick up the dumbbell for snatches. Choose a weight for the snatches that you can cycle for 20 reps unbroken. During the workout, you may want to break the snatches into two sets of 10 reps to save your grip. Wrap up the snatches in :60-:75, then do the chest to bar pull ups unbroken or in two sets of five reps. The chest to bars should take no more than :60 to complete, so scale reps before scaling the movement. Target 4 minutes per interval, and record your times.

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WOD GUIDANCE & GOALS
Coaches will help you build to a moderate weight for the first set of front rack lunges. Alternate legs to complete a set of ten reps. With each working set try to build in weight without failing any sets. Record the heaviest set. Then, you’ll do four rounds of bodybuilding exercises NOT for time but for QUALITY. Record weights, bands and any modifications.

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“Good Example”

50-35-20
Calorie Row
Lateral Burpees Over the Bar

40-30-20
Calorie Row
Lateral Burpees Over the Bar

30-20-10
Calorie Row
Lateral Burpees Over the Bar

WOD GUIDANCE & GOALS
With your dumbbell or kettlebell, complete 20 total snatches (10 per side), alternating arms. Then lunge with the weight overhead in your right hand.

Post Time to Comments. Compare Scores HERE.