Thursday 03.26.15

Hero WOD

2 rounds for time of:
34 push-ups
50-yard sprint
34 deadlifts, 60-80 lbs
50-yard sprint
34 box jumps, 18-inch box
50-yard sprint
34 cleans, 20 lbs
50-yard sprint
34 burpees
50-yard sprint
34 wall-ball shots, 10-lb. ball
50-yard sprint
34 pull-ups (assist as needed)
50-yard sprint

Post time to comments.

*In honor of Officer Michael “Freight” Crain, of Beaumont, California, who died Feb. 7,
2013, when he was fatally injured by gunfire in an apparent ambush while
on patrol. A former U.S. Marine Corps sergeant, the 34-year-old had
been with the Riverside Police Department for 11 years, assigned to
field operations and the SWAT Team.

no caffeine
no soda
fruit or veggie snacks
no food after 8:00pm
no alcohol
 reduce sugar intake
drink water every day
no fried food
8 hours of sleep
no preservatives 
eliminate wheat


  1. 14:30
    Only time for 1 round- took longer than I thought!
    Subbed 50jr for sprints
    Subbed 25# thrusters for wall ball
    Subbed sit ups for pull ups ( I'm doing a pull up training & I can't do any for 5 days)

  2. 26:56 1.5 rounds (through cleans + sprint)

    60# DL
    Burpees to the ground
    First 17 regular push-ups
    Skipped pullups (no bar)

  3. 30:45 w/ some subs. Still injured from last hero WOD so going a little easy.

    50 SJR for sprints
    20# all
    18" step ups
    Thrusters for wall ball
    Supermans for pull ups (I think Friday's pull ups are to blame for my injury)

  4. Did 20 second sprints bc I didn't measure …28:56 min

  5. 42:35, subbed 50 sjr for runs, 60# DL, 20# cleans, 10# thrusters instead of wall balls, girl push UPS, one leg chair assisted pull UPS. I only did pull UPS the first round BC I ran out of time the second round (but still did the sjr).

Leave a Reply

Your email address will not be published. Required fields are marked *