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06
12
2020

HERO WOD WOOD

By Scotty 0

CrossFit SFS – Workout of the Day

Warm-up

(5-15 mins):
Easy 400m Jog

Then;

2 rounds with an empty barbell
5 x Slow Sumo Deadlifts
5 x Sumo Deadlift + Shrug (real speed)

5 x Strict High Pulls from Hang
5 x Pause Front Squats
5 x Empty Bar Strict Press
10 x Step Ups (alternating legs)

Then;

2 rounds:
5 x Burpees
5 x Box Jumps
5 x Sumo Deadlift High Pulls
5 x Thrusters
*Increase weight slightly each round so that your last round is at workout weight

Wood

5 Rounds for time of:
400m Run
10 Burpee Box Jumps, 24″
10 Sumo-Deadlift High-Pull. 95#
10 Thrusters, 95#
Rest 1 Minute

In honor of Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, died on May 23, 2011
To learn more about Wood click here
Scaling Options:

Run: Row 450/400m or Assault/Echo Bike 25/18 cals

Burpee Box Jump: kickback burpee, step down/ step up burpee, reduce box height, step ups

Sumo Deadlift High Pull: reduce weight, use a Kettlebell (beginners)

Thruster: reduce weight (same as SDHP), use dumbbells

Scaling Options:

Run: Row 450/400m or Assault/Echo Bike 25/18 cals

Burpee Box Jump: kickback burpee, step down/ step up burpee, reduce box height, step ups

Sumo Deadlift High Pull: reduce weight, use a Kettlebell (beginners)

Thruster: reduce weight (same as SDHP), use dumbbells

Today we are kicking off the week with a very special hero WOD known as “Wood”

Today marks the 9 year anniversary of the release of the first and only Australian & New Zealand hero workout “Wood” and gyms around the country are doing the workout, so we are too!

“Wood” is named in honour of Sgt Brett Wood who died whilst serving in Afghanistan in 2011

“Wood” was also the first hero workout to feature an interval style format with 1 min of rest after each round

The rest is built in to encourage a higher level of intensity across each round

Each run should be a high pace today, aim to push harder than your normally would for this distance

Keep moving on the burpee box jumps, even if this means stepping up and down, any movement is better than rest

Aim for unbroken sets of sumo deadlift high pulls & thrusters if possible

Choose a weight where you know this is achievable for at least the first 2-3 rounds

If you are hurting in the middle of this, consider who the workout was written for and what he must have gone through. You are more than capable of completing a little workout. Push forward and lean into the pain, just like Brett Wood did and all of our soldiers do on a daily basis

There is no time cap today. Finish the workout!

author: Scotty

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