HERO WOD - JOSH

JOSH

In memory of Staff Sergeant Joshua R. Hager, 29, who died of injuries suffered when
an improvised explosive device detonated near his vehicle during combat operations in Ramadi, Iraq, on Feb. 22,  2007.

 

PERFORMANCE (RX)

JOSH: 1RFT

-21 OHS (@95/65)

-42 Pull-ups

-15 OHS

-30 Pull-ups

-9 OHS

-18 Pull-ups

 

FITNESS:

JOSH: 1RFT

-21 OHS or Front Squat (@95-/65-)

-42 Jumping Pull-ups or Ring Rows

-15 OHS or Front Squat

-30 Jumping Pull-ups or Ring Rows

-9 OHS or Front Squat

-18 Jumping Pull-ups or Ring Rows

 

PERFORMANCE:

STRENGTH:
Snatch Complex (5x1)
-1 Snatch (@60-65% of 1RM Snatch)
-1 Hang Snatch

-*Start at 60-65%, then increase weight.
-*10 minutes to warm-up to 60-65%
-*Then 5E2OM, 5 rounds @2:00 each.

WOD:
12AMRAP:
-20 Push-ups
-15 Knees to Elbows
-10 Deadlifts (@BW+)

 

FITNESS:

 

STRENGTH:

Snatch Complex (5x1)

-1 Snatch (@60-65% of 1RM Snatch)

-1 Hang Snatch

 

-*Start at 60-65%, then increase weight.

-*10 minutes to warm-up to 60-65%

-*Then 5E2OM, 5 rounds @2:00 each.

 

WOD:

12AMRAP:

-20 Push-ups

-15 Knees to Chest or Parallel

-10 Deadlifts (@BW-)

 

PERFORMANCE:

STRENGTH:
Clean Complex (5x1)
-4 TnG Power Cleans (unbroken; start at 60% of 2RM Power Clean)
-3 Front Squats

-*Find heavy set in 5 sets

WOD: (12:00)
BUY-IN: 800m Run

Then...

2RFT:
-15 Box Jump Overs (@24/20)
-20 RKBs (@70+/53+)
-15 Push Jerks (@115+/80+)

 

FITNESS:

 

STRENGTH:

Clean Complex (5x1)

-4 TnG Power Cleans (unbroken; start at 60% of 2RM Power Clean)

-3 Front Squats

 

-*Find heavy set in 5 sets

 

WOD: (12:00)

BUY-IN: 800m Run

 

Then...

 

2RFT:

-15 Box Jump Overs or Box Step-overs (@24-/20-)

-20 RKBs (@70-/53-)

-15 Push Jerks or S2O (@115-/80-)

 

 

PERFORMANCE:

STRENGTH A:
4 Sets:
-6 Barbell Rows (@athlete's choice)

-15 Reverse Hypers
-*Rest :90 seconds after each set

STRENGTH B: (10:00)
3 Sets:
-12 Alt. DB Curls (@athlete's choice)

-20 Hollow Rocks
-*Rest :90 seconds after each set

WOD:
10EMOM:
Minute 1: 30 DUs + MAX Russian Twists (@35/15)
Minute 2: MAX CAL AB or ROW

FITNESS:

STRENGTH A:
4 Sets:
-6 Barbell Rows (@athlete's choice)

-15 Reverse Hypers
-*Rest :90 seconds after each set

STRENGTH B: (10:00)
3 Sets:
-12 Alt. DB Curls (@athlete's choice)

-20 Hollow Rocks
-*Rest :90 seconds after each set

WOD:
10EMOM:
Minute 1: 30 SUs (or 15 Double-taps + 15 DU attempts) + MAX Russian Twists (@35-/15-)

Minute 2: MAX CAL AB or ROW

PERFORMANCE:

STRENGTH:
5 Sets:
-5 Back Squats (@BW; P+: BW+)
-Then, Find how many pulls it takes to get to 250m

-*Rest 2 minutes between sets

WOD:
10AMRAP:
-3 T2B
-3 DB Thrusters (@35+/35+)
-3 Burpees Over DBs
-*Reps increase by 3s (ie. 3, 6, 9, 12...)

 

FITNESS:

 

STRENGTH:

5 Sets:

-5 Back Squats (@BW-)

-Then, Find how many pulls it takes to get to 250m

-*Rest 2 minutes between sets

 

WOD:

10AMRAP:

-3 Knees to Chest

-3 DB Thrusters (@35-/25-)

-3 Burpees

-*Reps increase by 3s (ie. 3, 6, 9, 12...)

 

PERFORMANCE:

A. DT (20:00)
5RFT:

-12 Deadlift (@155/110)

-9 Hang Power Clean

-6 Push Jerk

 

FITNESS:

 

A: DT (20:00)
5RFT:

-12 Deadlift (@155-/110-)

-9 Hang Power Clean

-6 Push Jerk or S2O (any style)