Hero Workout Saturdays – 12162017

For load:

3 Push Presses

Like last week’s thrusters, work up to a relatively heavy set of three in the push press. Push Presses should NOT be cycled from repetition to repetition, meaning, athletes should be resetting between every repetition. Ideally athletes get in four to five working sets on their way up to a heavy triple.


This British Hero WOD is dedicated to Richard Nookie Darnell from Torquay, who died in a Lynx helicopter crash during a search and rescue mission to save the lives of others on 8th December, 2004.

He was serving on HMS Portland as a leading aircraft mechanic and winchman. He had already been deployed twice on operations with HMS Portland, and in 1998 he was honoured for bravery with the Boyd Trophy while serving on HMS Iron Duke after saving a life during a search and rescue. The WOD’s 200 meter run is about 1 lap around the HMS Portland.

Also dedicated to Lt David Cole, 34, Lt Robert Dunn, 29, both from Dorset, Lt Jamie Mitchell, 29, from Dundee who all died in the same incident.

AMRAP twenty minutes:

7 Squat Cleans (95/63)

7 Push Presses (95/63)

7 Back Squats (95/63)

250m Row (subbed for a 200m Run)

Athletes should choose a load that’s light and manageable. A loading that if needed all twenty-one repetitions could be performed unbroken (although, I don’t advise this strategy in a twenty minute workout). That being said, this is a loading that many athletes could perform as prescribed; if you’re debating on hitting it Rx go for it today!

Due to the fast nature of the barbell component and the roughly one minutes worth of time spent on the Rower for large classes this could get a little funky. My advice, utilizing one the three strategies (or a combination): 1) Stagger start half the group by one minute, then it’s first come first serve on the Rowers 2) Whip out the Assault Bikes in addition to the Rowers and perform fourteen calories for the guys and ten for the ladies 3) Substituting ten Burpees for the 250m Row.

Have fun!

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