Hero month is here!!
Partner Hero WoD: “Ricky”
Complete As Many Rounds As Possible in 20 Minutes
10 Pull Ups
5 DB/KB Deadlifts (Heavy)
8 Push Press (62.5 / 42.5 kg)
- This WoD was created to honour U.S. Army Sergeant William “Ricky” Rudd, 27, of Madisonville, Kentucky, assigned to the 3rd Battalion, 75th Ranger Regiment, based in Fort Benning, Georgia. Click here to see the first time this posted on .Com & read about Ricky.
- Today we will attack this Hero WoD in teams of 2. This will allow us to inject faster pace to our movements & also allow us to increase the dose of intensity too as compared to if you did this solo for a 20 minute slog.
- One partner will complete an entire round then swap over to their teammate. Earn your rest time by motoring through your round fast & moving well. When you’re working use the fact someone is waiting for you to spur you forward and make it uncomfortable pace wise.
- Lets go!!
- Hold the standards. Form is priority as always.
- Scale As needed.
Post number of ROUNDS completed together to Beyond The Whiteboard.
‘Hero’ Month is now in full flow!
Much like the named ‘Girl’ WoDs, Hero WoDs are Benchmark workouts that are created by CrossFit HQ to honour certain men & women from all lines of public service from all parts of the world who tragically lost their lives in the line of duty doing their bit to preserve freedom in our society.
During the month of August you will be getting a good dose of some of the finest & hardest Hero WoDs from HQ.
So do yourself a favour & make sure you do you your best to keep yourselves in a recovered state.
Mobilise lots, eat & drink as cleanly as possible. Get in early to properly prepare. Stay back late to throughly cool down & cheer on the next class.
Lets enjoy the ride & see out this last month of winter in style!!