WOD – Sat, Jul 19
Intent
Warm Up (Checkmark)
200m Run
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10 Scap push up
20 mountain climbers
30 Alternating stationary butt kickers (15 each side)
2 rounds
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4 Walking lunge
4 no push up burpee
8 Ground to overhead (light plate)
4 Air Squat
3 rounds
SPC Vanessa Guillén (AMRAP – Rounds and Reps)
RXConditioning:
AMRAP in 20 minutes
400 meter Run
22 Burpees to Plate
9 Lunges (each leg)
30 Ground-to-Overheads with Plate (45/25 lb)
99 Air Squats
Intermediate/ Baseline: scale volume according to experience level and capacity.
Cool Down (Checkmark)
3×8 each dumbbell alternating curl
+
3×25 Banded tricep push down
Superset these 2 movements rest as needed.
Today’s hero WOD can be attacked in a partner style format or as an individual. If done with a partner, ALL THE REPS STILL NEED TO BE DONE. However, you can rest while your partner is working which will reduce overall amount of volume that can be accomplished in a 20:00 period.
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This memorial workout is dedicated to US Army Soldier Vanessa Guillén who went missing from Fort Hood Army base on April 22, 2020. Her remains were discovered in a rural section of Bell County, TX, over two months later, from an apparent homicide.
Born on September 30, 1999, Guillén was a small-arms repairer assigned to Support Troop, Engineer Squadron, 3rd Cavalry Regiment. A private first class when she disappeared, she was promoted to specialist effective July 1, based on time in service, according to Fort Hood.