20210806

2021 31 Heroes

Pic courtesy of 31Heroes.org

Warmup:

200M Run

20 kickers per leg

20 Squat2Stands

20 bow to bends

10 torso twists

10 Air Squats

10 tuck jumps

Pull up warm up: On rig, perform 5 reps of: Scap Pull Ups, Kip Swings, Strict Pull Ups, Kipping Pull Ups.  If doing Buddha Pull Ups, perform 3X5 Ring Rows.

Barbell warm up: With an empty barbell, perform 5 reps of: Good mornings, Back Squat, Elbow rotations, Front Squat, Push Press, Thruster

WOD:

“31 Heroes”

31 Min AMRAP w/partner:

Partner A performs AMRAP of…

8 Thrusters (135/95)

6 Chest2 Bar Pull Ups

11 Box Jumps (30/24)

 

While Partner B runs 400M w/ Med Ball (20/14)

 

Partners switch after run (wherever partner doing AMRAP stops is where partner coming off the run starts)

On August 6, 2011, a tragedy shook the military community and Americans everywhere. In a single instance, America lost 30 military service members, many of whom were members of the Navy SEAL community—and one military K9—when an Extortion 17 helicopter was downed in Afghanistan. The workout was specifically designed to remember the fallen heroes of August 6, 2011 and honor their legacy of sacrifice.  The Combat PT Tent will run this WOD in honor of those fallen from 0600-0900.  The WOD is open to everyone.

NOTE:  The rope climbs are subbed out this year with Chest2Bar Pull Ups, as we are waiting on Public Health to approve use of the ropes again.

Scaling Options:

Bar weight -> 115/85 -> 95/65 -> as needed

C2B -> Chin Above Pull Ups -> Buddha Pull Ups -> Table Rows

Box height -> 24/20 -> 20/16 -> as needed

Med ball -> 14/12 -> as needed

Cool Down:

Roll out back and legs – 2 Min per body part

 

Couch Stretch – 2 Min per side

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s