WOD: Friday November 11, 2022: Veterans’ Day
HERO WOD: CHAD
For Time:
1000 Weighted Box Step Ups 20″
*45/35 added in weight – ruck, plate, vest, or DB
**750/500/250/100 reps are all options for completion
Hero WOD
Hero WOD: Chesna
Today is a special hero workout for a local officer that was killed in the line of duty this past summer. Officer Michael Chesna was an Army Veteran who served two tours of duty receiving a Purple Heart. He survived by his wife and two young children. Officer Chesna was 42 years old. Challenge yourself today with this workout remember those who keep us safe.
Sierra 209 was Officer Chesna’s call sign
7/15/18 End of Watch
Metcon:
“Chesna” Partner WOD:
30 AMRAP:
Buy In: 209 Double Unders (split however)
Then, Remaining AMRAP:
7 Power Snatch (135, 95)
15 Thrusters (135, 95)
18 Calorie Row
*One athlete completes a full round at a time.
Partner WOD: Jenkins
Metcon:
40:00 AMRAP:
50 burpees
400 meter run
50 kettlebell swings (24,16)
400 meter run
50 Pull Ups
400 meter run
50 push Ups
400 meter run
Running, burpees, kettlebell swings, pull ups, push ups… HERO WOD!!!
Metcon:
40:00 AMRAP with a partner:
50 burpees
400 meter run
50 kettlebell swings (24,16)
400 meter run
50 pull ups
400 meter run
50 push ups
400 meter run
Sumo Deadlift, G.I. Jane
Strength/Skill
Sumo Deadlift – 1 rep max
Metcon
G.I. Jane
100 Burpee Pull-ups, for time
Abbate
For time:
Run 1 mile
21 Clean and Jerks 155/105#
Run 800 meters
21 Clean and Jerks 155/105#
Run 1 mile
J.T. and Row
J.T.
21-15-9 reps, for time, of:
Handstand Push-ups
Ring Dips
Push-ups
THEN
5 efforts of Row 100 meters
Overhead Squats and Tommy V
Overhead Squats 1-1-1-1-1
THEN
Tommy V
For time:
21 Thrusters 115/75#
12 Rope Climbs
15 Thrusters 115/75#
9 Rope Climbs
9 Thrusters 115/75#
6 Rope Climbs
Hero WOD: Jack
Complete as many rounds as possible in 20:00 of:
10 Push Press 115/85#
10 Kettlebell Swings 1.5/1 pood
10 Box Jumps 24/20″
THEN
5:00 Weighted Plank Hold 45/25#
Wood
5 rounds, for time, of:
Run 400 meters
10 Burpee Box Jumps 24/20″
10 Sumo Deadlift High Pulls 95/65#
10 Thrusters 95/65#
Rest 1:00