30 July 2018

31 HEROES WOD: 

On Saturday, 4 August we will be running the annual 31 Heroes WOD.  This workout was was designed to remember the 30 servicemen and 1 service dog who were lost tragically on  August 6, 2011 when their CH-47 Chinook helicopter was downed in Afghanistan.  The workout is to honor their legacy of sacrifice.  The workout is a partner workout, and the workout can be scaled or modified as needed to ensure everyone can participate.  On Saturday, 4 August we will be running heats starting at 9:30 a.m. until the last team completes the workout.  I will be posting a heat sheet later this week where you can your partner can register for a heat time.  If you don’t have a partner, you can put your name down so other folks looking for a partner can join you or we can try and pair you up.   To read more about the 31 Heroes Project, the workout, and how you can contribute to the program follow the link below.  Each year there is a t-shirt made for the workout that is available for purchase and the proceeds go to support the 31 Heroes organization.

31 HEROES 

31 HEROES TEAM HEAT REGISTRATION 

 

STRENGTH: 

LEVEL 1:

3 PAUSE at the knee squat power clean + front squat sets (building)

LEVEL 1+

HANG squat clean 3-3-3-3-3
*Not Touch and Go (TNG)

LEVEL 2

Hang Squat Clean
4 Minutes to build to 80%
Then…Every 90 seconds perform 3 TNG Hang Squat Cleans for 6mins (4 total sets)
Build over the 4 sets

 

WOD: 

400m Run
20 Pull Ups (S: 10 Pull Ups; S2: 20 Ring Rows)
50 Air Squats
250m Row
20 Power Snatch (A: 135/95; Rx: 115/80; S: 95/65)
250m Row
50 Air Squats
20 Pull Ups (S: 10 Pull Ups; S2: 20 Ring Rows)
400m Run

 

 

CORE/RECOVERY: 

Banded Pull Aparts: 3 x 15

Banded Face Pulls:  3 x 15