20200727

This year, we are doing things just a bit different for our 31 Heroes Challenge.  This year, it will only be open to Active Duty, Guard, and Reserve personnel, but we will need judges (safety measures and masks will be provided), so please contact Sherri at the Combat Pt Tent to volunteer.  As we get closer, we’ll reveal the WOD, but it WILL be a Team of 2 WOD.

Warmup:

50 Single Unders

10 Bow2Bends

10 Spider-man Lunge

25 Double Unders

10 Thoracic High Fives

Duck Walk 30’

Crab Walk 30’

10 PVC pass thrus

10 PVC OHS

S/S/S:

Overhead Squat

5X5

Increase weight ea set

Video courtesy of Catalyst Athletics.  Our second time hitting Overhead Squat this cycle.  Again, the more comfortable you get squatting with weight over your head, the more comfortable the Squat Snatch becomes.  The better your Squat Snatch, the more weight you can do in the Squat Snatch, making you overall stronger and more fit!  Keep the arms fully locked out, and armpits facing forward throughout this lift.  This week, the sets are fewer than the 5X5 week, so look to go heavier!

 

WOD:

Every 2 Min for 8 Min, complete:

200M Run

Rest 2 Min, then…

Every 2 Min for 8 Min, complete:

75 Double Unders

The goal of this one is each round should be just about an even work-to-rest ratio.  If it isn’t even, don’t sweat it.  Just stay the course and hit the required number every time.  If you end up coming up short in a given round, the next round, scale back.

 

Scaling Options:

Run -> 250M row -> 1 Min Cardio

DUs -> 75 Penguin Hops ->150 Single Unders

 

Cool Down:

Calf stretch – 2X1 Min per side

 

Oly Wall Stretch – 2 Min

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