Hero WOD Blake

Danny

Zoom Schedule Today 

7am & 5:30PM

Live coached WODs on Zoom. Check our Class Schedule for all upcoming times.  Click the link to join—-> https://us02web.zoom.us/j/82749649481

Warm-up

30s Each Movement

  1. Butt Kickers
  2. Lateral High Knees, 3 left, 3 right
  3. Spiderman Crawls (alternating legs in place)
  4. Lunge w/ Twist,
  5. Burpee Tuck Jump
  6. Bear Crawl the best you can around your space

 

Mobility
1 Minute Calf Stretch Each Side
1 Minute Pigeon Stretch Each Side

U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman.

WOD
“Blake”
4 Rounds
100 foot Walking Lunge with 45lb/25lb Plate Held Overhead
30 Box Jumps 24|20
20 Wall Ball Shots 20|14
10 Handstand Push-ups

Level 2- 3 Rounds
Level 1- 3 Rounds (20/10/5), Regular push-ups

At Home WOD
4 Rounds
40 Lunges with an Overhead Lockout
30 Chair Step-ups or Tuck Jumps
20 Object Thrusters
20 Push-ups

Level 2 – 95|65, 1|.75
Level 1- 65|35, .75|.5

Extra Work

Superset
a. 5X5 Each Leg
Tempo Bulgarian Goblet Split Squat
5-1-5-1*
*5s Down, 1 Bottom, 5 Up, 1 Top

b. 5X5 Each Arm
Tempo Bottoms Up Arnold Press
5-1-5-1

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