HERO WOD

13JAN, 2022

Metcon (AMRAP – Rounds and Reps)

"Jenny"
AMRAP in 20 minutes
20 Overhead Squats (45/35 lb bar)
20 Back Squats (45/35 lb bar)
400 meter Run

U.S. Army Capt. Jennifer M. Moreno, of San Diego, California, died Oct. 6, 2013, in Zhari District, Afghanistan, when enemy forces attacked her unit with an improvised explosive device. The 25-year-old was assigned to Madigan Army Medical Center on Joint Base Lewis-McChord in Washington state. Moreno is survived by her mother, Marie V. Cordero; sisters, Jearaldy Moreno and Yaritza Cordova; and brother, Ivan F. Moreno.

Upcoming classes

CrossFitSaturday, 9:00 am - 10:00 am9:00 AM Free WOD
CrossFit - Sat, Sep 12

"Familiar Stranger" (5 Rounds for reps)
25 Min EMOM

Min 1) 12 Cal Row/Bike
Min 2) 10 Box Jump overs @24/20
Min 3) 8 Deadlifts@ 155/115
Min 4) 6 Strict Pull-ups
Min 5) Rest
RX+
185/135
Bar Muscle Ups
Chest 2 Bar Pull-ups
PRVN Reset
For Quality:
3 Sets:
:30/:30 Couch Stretch
:30/:30 Crossbody Lat Stretch
:30 Childs Pose with Lat Reach
CrossFitSunday, 8:00 am - 9:00 amSunday Funday at Home WOD!
CrossFit - Sun, Sep 13

Warm-Up:
General Warm-Up
2:00 Cardio Choice
-
10 Down Dog to Up Dog
10 Down Dog Toe Touches
8 Inchworm Push-Ups
16 Bear Plank Shoulder Taps
10 Banded Pull-Aparts
:30/:30 Crossbody Lat Stretch
-
2 Sets:
10 Glute Bridges
8 Single Leg Toe Touches (4/4)
8/8 Single Arm Dumbbell Strict Press @ Light Load
Specific Prep
Position Build (Simple to Complex):
8 Dual Dumbbell Bench Press @ Light Load (Controlled to the chest, feet planted)
8 Dual Kettlebell Bent Over Rows @ Light Load
6 Dual Kettlebell Alternating Gorilla Rows (3/3) (Flat back, hips still, no rotation)
-
5 Sandbag Deadlifts
3 Sandbag Rounded Back Extensions
3 Sandbag Cleans @ Light Bag (Hinge, hug, drive the hips through)
-
25/25ft (7.5/7.5m) Single Arm Overhead Carry @ Light Load (Biceps by the ear, ribs down)
:20 Plank Hold
"Double Take" (5 Rounds for reps)
30:00 EMOM (5 Rounds)
Min 1: 12 Dual Dumbbell Bench Press
Min 2: 4 Sandbag Cleans
Min 3: 12 Dual Kettlebell Alternating Gorilla Rows (6/6)
Min 4: 50/50ft (15/15m) Single Arm Overhead Carry
Min 5: :45 Plank Hold
Min 6: Rest

Score = Load (record working loads for each movement)

Sandbag: 150/100lb (68/45kg)
Dumbbells: 2 x 50/35lb (22.5/15kg)
Kettlebells (Gorilla Row and Single Arm Overhead Carry): 53/35lb (24/16kg)

Notes:
• Sub 12 Dual Kettlebell Deadlifts if sandbags are unavailable.
• These are suggested loads not prescribed
Goals: All 25 working minutes completed unbroken at the chosen loads
Stimulus: Strength EMOM, Muscular Stamina
RPE: 7.5/10
Primary Objective: Finish every station by :45 with no dropped or failed reps.
Secondary Objective: Match or slightly exceed the loads used in week one of this cycle.
[Double Take: Levels] (5 Rounds for reps)
Level 2:
10 Dual Dumbbell Bench Press, 4 Sandbag Cleans, 10 Gorilla Rows (5/5), 50/50ft (15/15m) Overhead Carry, :40 Plank Hold
Sandbag: 100/70lb (45/32kg)
Dumbbells: 2 x 35/25lb (15/12kg)
Kettlebells: 35/26lb (16/12kg)

Level 1:
10 Dual Dumbbell Floor Press, 4 Sandbag Deadlifts or Cleans, 10 Bent Over Rows (5/5), 80ft (24m) Front Rack Carry, :30 Plank Hold
Sandbag: 70/50lb (32/22.5kg)
Dumbbells: 2 x 25/15lb (12/7kg)
Kettlebells: 26/18lb (12/8kg)

Masters 55+:
10 Dual Dumbbell Bench Press, 4 Sandbag Cleans, 10 Gorilla Rows (5/5), 40/40ft (12/12m) Overhead Carry, :35 Plank Hold
Sandbag: 100/70lb (45/32kg)
Dumbbells: 2 x 35/25lb (15/12kg)
Kettlebells: 35/26lb (16/12kg)

Competitor:
Sandbag: 200/150lb (92/68kg)
Dumbbells: 2 x 70/50lb (32/22.5kg)
Kettlebells: 70/53lb (32/24kg)
Hotel Gym / Travel:
12 Dual Dumbbell Bench Press, 4 Heavy Dumbbell Power Cleans, 12 Dumbbell Alternating Gorilla Rows (5/5), 50/50ft (15/15m) Single Arm Overhead Carry, :45 Plank Hold
Dumbbells: 2 x 50/35lb (22.5/15kg)
PRVN Reset
For Quality:
3 Sets:
:30/:30 Crossbody Lat Stretch
:30 Childs Pose with Lat Reach
:30 Prone Press-Up / Up Dog (Gentle midline decompression)
Optional Accessories (Checkmark)
For Quality:
3 Sets:
10-12 Incline Bench Dumbbell Y-Raise, Light
12-15 Weighted Hip Extensions
:30/:30 Paloff Press Hold
Choice on Loads.

HERO WOD

HERO WOD

Upcoming classes

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