HERO WOD

Gym Workout: Hero Workout!

Workout: Joshie – In honor of Army Staff Sergeant Joshua Whitaker, 23, of Long Beach, CA who was killed in Afghanistan May 15th, 2007.

“Joshie”
For weights, Rx recommendation is moderate / light up to a 40 lb DB.

3 Rounds for time (as fast as possible)
– 21 Dumbbell Squat Snatches, Right Arm (opposite arm cannot brace leg, must be free floating)
– 21 L Pull-ups (alternative: regular, or jumping pull-ups)
– 21 Dumbbell Squat Snatches, Left Arm (opposite arm cannot brace leg, must be free floating)
– 21 L Pull-ups (alternative: regular, or jumping pull-ups)

If you cannot perform a squat snatch with a dumbbell, try for a power snatch. This workout can be split with a partner or even two. Going at this sucker alone, expect it to take a while given the complexity of the movements. Make sure your squat and snatch and shoulders are warm going into this.

At Home Workout

Similar to the above…

3 Rounds for time (as fast as possible)
– 21 One-arm push-ups, Right Arm (alternative clapping push-ups from feet or knees, keep back straight)
– 21 L Pull-ups (alternative: regular, or jumping pull-ups)
– 21 One-arm push-ups, Left Arm (alternative clapping push-ups from feet or knees, keep back straight)
– 21 L Pull-ups (alternative: regular, or jumping pull-ups)