Hero Wod, we will start warm up at 5 after, Row, Run or bike if you are early
Grab a bar. Review the squat clean thruster (cluster)
Coach led warm up-
0-2 Minutes 7 power cleans from the hang postion
2-4 Minutes 7 power clean from the hang plus front squat
4-6 Minutes 5 full cleans from the shin
6-8 Minutes 5 Push presses
8-10 Minutes 5 squat clean thrusters
*be thinking about your weight for this wod, you can add weight during the emom to get warmed up.
10-18 minutes, find your max squat clean thruster.
Hero Wod “T”
5 rounds for time of:
100-meter sprint
10 squat clean thrusters
15 kettlebell swings
100-meter sprint
Rest 2 minutes
Men: 115 lb. and 2 pood
Women: 75 lb. and 1.5 pood
Scroll for scaling options.
Marine Master Sgt. Aaron Torian, 36, of Paducah, Kentucky, died Feb. 15, 2014, during combat operations in Helmand Province, Afghanistan. Torian was assigned to 2nd Marine Special Operations Battalion, Marine Special Operations Regiment, U.S. Marine Corps Forces Special Operations Command in Camp Lejeune, North Carolina, and was on his sixth deployment at the time of his death.
He started CrossFit training in 2006 and was one of the original members of CrossFit Wilmington in North Carolina. His favorite movements included cleans, thrusters, sprints and kettlebell swings.
He is survived by his wife, Jurley; and children, Elijah, Laura Bella and Avery.
Related:
• CrossFit WOD 180204 Tips With Rory McKernan
• The Kettlebell Swing
Scaling
This is an interval workout with roughly a 1:1 work/rest ratio, meaning each round of work should take about 2 minutes and be followed by 2 minutes of rest. Reduce the loads and reps to ensure high speed in each round. Ideally, the reps should be performed unbroken.
Intermediate Option
5 rounds for time of:
100-meter sprint
8 squat clean thrusters
12 kettlebell swings
100-meter sprint
Rest 2 minutes
Men: 95 lb. and 1.5 pood
Women: 65 lb. and 1 pood
Beginner Option
5 rounds for time of:
100-meter sprint
8 thrusters
12 kettlebell swings
100-meter sprint
Rest 2 minutes
Men: 65 lb. and 1 pood
Women: 45 lb. and 1/2 pood