Getting properly ready for a hero
CrossFit hero WODs are notorious for being long and hard. As we talked about last week, taking proper time to warm up the movements in any WOD can better prepare our bodies to work at a high intensity. Today, we’ll be taking extra time to get all of the movements in the hero WOD “Jack” working smoothly so that when the clock starts our mind and bodies are in a state in which they can handle the 20 minutes of work and thrive the whole time.
WOD:
“JACK”
AMRAP 20
10 Push Press (115#/80#)
10 KB Swings (1.5/1)
10 Box Jumps (24/20)
Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.
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5 rounds Rx
right on, right on
8 round + 3, @ 55lb, 1.5 pud, 20″ box. I feel good about the push presses and KB being unbroken.
I also wish Rick would post.
And I missed Callie.
I wish Rick would post too. Sorry – I needed to take the morning off. Went pretty hard last night and wanted to recover for the Open tomorrow. Joanna – you’re coming right??
I knew you were resting up for the big day. I’m TBD on the open altogether. But I’m in your corner, emotionally, for sure.
Dooooo it. Even *I* am doing the open.
yes Joanna – need you there!! and Rick! (If he’s reading it)