The Heroes

Today I am going to talk to you about Hero WOD’S, once you get used to WOD’s meet the girls and you want to try other which are more intensive, it will be the time to Hero WOD’s.

The Hero WOD’S are considerated like the hardest workouts in the Crossfit world. This is because of the high intensity that is used in order to honour the heroes who gave their lives for their countries.

These WOD’s are not recommendable for beginners in CrossFit, for them it is better to start with (link meet the girls) after having learnt the basic movements of CrossFit and then in the future they will be able to try Hero WOD’S.

After, you can see a Hero WOD’s so that you can notice its intensity and you can know the history of these heroes who died fighting for their countries. 

“Bruck“

Four rounds for time of:

Run 400 meters

185 pound Back squat, 24 reps

135 pound Jerk, 24 reps

U.S. Coast Guard Petty Officer Third Class Nathan B. Bruckenthal, 24, of Smithtown, New York, assigned to Tactical Law Enforcement Team South, Law Enforcement Detachment 403, based at Coast Guard Air Station Miami in Florida, was killed on April 24, 2004, at the Khawr Al Amaya Oil Terminal off the coast of Iraq when a boat that he and his team intercepted near the terminal exploded. 

He is survived by his wife Pattie, daughter Harper, born after his death, father Eric, mother Laurie Bullock, and sister Noabeth.

JT

21-15-9 reps, for time 

Handstand push-ups

Ring dips

Push-ups

In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005

“Arnie”

Los Angeles County Fire Fighter Specialist Arnaldo “Arnie” Quinones, 34, was killed in the line of duty on Sunday, August 30, 2009 during the Station Fire. His emergency response vehicle went over the side of the road and fell 800 feet into a steep canyon during fire suppression activities protecting Camp 16 outside the City of Palmdale, CA. He is survived by his wife Lori and daughter Sophia Grace, born three weeks after his death. 

With a single 2 pood kettlebell:

21 Turkish get-ups, Right arm

50 Swings

21 Overhead squats, Left arm

50 Swings

21 Overhead squats, Right arm

50 Swings

21 Turkish get-ups, Left arm