1 August 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 TEAM HEAT REGISTRATION
STRENGTH:
LEVEL 1
EMOM: 12 mins
Min 1: 4-8 strict ring dips (with a band if necessary to challenge form and reps)
Min 2: :20 Hollow Hold
Min 3: 5 Bulgarian Split Squat (BW only) each leg
LEVEL 2
EMOM: 12 mins
Min 1: 4-8 strict ring dips +/- extra weight
Min 2: :30 Hollow Hold
Min 3: 5 Bulgarian Split Squat each leg (+/- extra weight)
WOD:
AMRAP: 3 Minutes
3 Deadlift (A: 285/195 ; Rx: 255/175; S: 225/155; S2: 185/135)
3 Bar Facing Burpees
Rest 3 Minutes
AMRAP: 3 Minutes
5 DL (A: 255/175; Rx: 225/155; S: 185/135; S2: 155/115)
5 Bar Facing Burpees
Rest 3 Minutes
AMRAP: 3 Minutes
7 DL (A: 225/155; Rx: 185/135; S: 155/115; S2: 135/95)
7 Bar LATERAL Burpees
CORE/RECOVERY:
Tabata (Alternating)
Russian Twist
Hollow Hold
