HERO WOD
5 rounds for time of:
50 step-ups with 40-50 lbs, 18-in. box
15 cleans, 20-30 lbs
50 step-ups with 40-50 lbs, 18-in. box
10 snatches, 20-30 lbs
15 cleans, 20-30 lbs
50 step-ups with 40-50 lbs, 18-in. box
10 snatches, 20-30 lbs
Post time to comments.
*In honor of Sgt. 1st Class Jared C. Monti, 30, of Raynham, Massachusetts, who was killed on June 21, 2006, during combat operations in Gowardesh, Afghanistan. He was awarded the Medal of Honor on Sept. 17, 2009.
I did this on Monday. It was tough! Just FYI – the crossfit website called for 45# on the step ups. I scaled it to 20# and it was still hard. 50# would be a lot!!
37:11
Step ups with 20#
35# clean and snatch
Great job!! Probably one of the toughest WODs ever!
Thanks Julie! Made up Monday's wod
52:53
Started w/ 40#- super tough! So modified…
Round 1:
50 total steps @ 40#
50 steps @ 20#
Rd 2-5:
25 total steps @ 40#
75 steps @20#
45# cleans
20# snatch
Thought about quitting a gazillion times…seriously sweaty… But, finished and feeling accomplished…love that feeling!!
Great job to you too! 40# step ups must have been crazy hard!
30:35
20 lbs. all
I applaud anyone who used heavier weights! I am DRENCHED!
32:41 used 20# for all. That was tough!
27:20 for 3 rounds. I stopped there because I want to be able to walk tomorrow. My first W OD in four months. Looking forward to doing this one again at Christmas time and seeing a great improvement.
By the way, I've been trolling your site for years but have been very much noncommittal about doing the workouts. Did a few here and there, then I joined a gym, then a different gym. Now I'm gonna do it. I'm going to make my own protein shakes at home and do all the wod's as prescribed as much as possible. Obviously starting slow so I can finish the week. Excited! thank you so much for this website.