2 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 

31 HEROES TEAM HEAT REGISTRATION 

 

STRENGTH: 

LEVEL 1
10 Minutes: 3 PAUSE at the knee power snatch + OHS  (Building)

LEVEL 2
PAUSE at the knee Full Snatch Triple (Build up to 70%)
Then, add weight each set and and perform 3 TNG every 90 seconds for total of 5 sets. *triple must be complete in 30seconds (1 rep each 10sec)

 

WOD: 

LEVEL 1 (Scaled)
100 Double Unders or 150 singles (only AFTER athletes try for at least 40 sec on doubles)
30 Clean and Jerks (115/80; S2: 95/65)
100 Double Unders *or as above

LEVEL 1+ (Rx)
150 Double Unders
30 Clean and Jerks (135/95)
150 double unders

LEVEL 2 (A)
200 double unders
30 clean and jerks (155/105)
200 double unders

 

CORE/RECOVERY: 

50 Plank to Press