Saturday, November 11 2023

HEROS Veteran's Day Challenge by DB

For Time: (40min cap)

ARMY "JOSH"

For Time:

21 Overhead Squats 95/65 MRX 75/55

42 Pull-Ups

15 Overhead Squats

30 Pull-Ups

9 Overhead Squats

18 Pull-Ups

NAVY "JT"

21 - 15 - 9 Reps:

Handstand Push-Ups

Ring Dips MRX Bar Dips

Push-Ups

Air Force "DT"

5 Rounds:

12 Deadlifts 155/105 MRX 125/85

9 Hang Power Cleans

6 Push Jerks

Marines "HANSEN"

5 Rounds:

30 Kettlebell Swings 32/24 MRX 24/16

30 Burpees (1" jump clap hands over head)

30 WallBall Sit-Ups

**Athletes can pick which HERO WOD to complete based on service, family, honor etc. or can pick 1-2 or try and complete all in 40 min AMRAP fashion!

Military Marching Challenge (straight through)

400m Wallball March 20/14 MRX 20/10

200m Kettlebell Farmers Carry 32/24 MRX 24/16

100m Overhead Plate March 45/35 MRX 35/25

CFHSV RUNNING & ENDURANCE WOD:

2 rounds of:

800m run, rest 30 seconds

600m run, rest 1 minute

400m run, rest 30 seconds

600m run, rest 1 minute

800m run, rest 3 minutes