We are heading into the 2nd Week of HERO Month!!!
They are intended to be performed with intense effort, in honor of our fallen Heroes. Don’t think of yourself. Instead think about the Hero that has given his all for our freedom.
IN HONOR OF THOSE WHO FIGHT FOR US TO WOD FREE!
Dynamic Warm-Up – Mobility
Army Captain Paul Pena, 27, of San Marcos, Texas, died on Jan. 19, 2010, from wounds sustained from an enemy force’s improvised explosive device. Pena was leading a patrol in Arghandab River Valley in Afghanistan at the time of his death. He was assigned to the 2nd Battalion, 508th Parachute Regiment, 4th Brigade Combat Team, 82nd Airborne Division in Fort Bragg, North Carolina.
Pena participated in the Junior ROTC program at San Marcos Baptist Academy and later graduated from the U.S. Military Academy at West Point. He maintained his fitness with CrossFit workouts and particularly enjoyed running, burpees, push-ups and pull-ups.
He is survived by his mother, Cecilia.
A. WOD: “Paul Pena”
AMRAP 30 – Alternate rounds with partner
19 KBS Adv: 70/53 Rx: 53/35 Scale: 44/26
10 Burpee Box Jump 24/20
Originally done individually, 7 rounds, each round for time with a 3 min rest between rounds
* Scale accordingly to maintain consistency of good mechanics, while applying intensity through rounds. Ask your coach for help.
B. ABOVE and BEYOND:
B1: 5-7 working sets, up to 75%
Hang power snatch + power snatch (pause in receiving) + OHS
Make them crisp, clean and fast
C: Tempo OHS, 3-5 sets of 4-6 reps @2221
This is position work. Good clean reps with great position
D: Snatch Deadlift, 3×3 @3030 up to 100% of snatch, but only with technique. Balance in feet, shoulders over bar, leg drive.
E: 3 x 12-15 reverse fly.
Laying prone on bench (will need to elevate bench) with straight arms.