Hero WOD #4
5 rounds for time of:
3 Cleans, 225/155 lbs
Run, 200 m
20 Alternating Kettlebell Snatches, 1.5/1 pood
Rest 2 mins
Goal: Sub 3 min/round
U.S. Air Force Capt. Ryan P. Hall, of Colorado Springs, Colorado, died Feb. 18, 2012, near Camp Lemonnier, Djibouti, Africa, when his single-engine U-28 aircraft crashed. There were four total fatalities. The 30-year-old was assigned to the 319th Special Operations Squadron, Hurlburt Field, Florida. Hall is survived by his parents, Dennis and Kliffa; girlfriend, Marianne Vicente; brother and sister-in-law, Brandon and Karin; brother, Damon; grandmothers, Jean Hall and Nayda Nunn; and nieces and nephews, Erika, Natalie, Izabelleh, Evan and Noah.
A fun hero workout on deck today! This workout is 5 rounds with a 2-minute rest between rounds. The power cleans are intended to be done with a heavy load. You should be moving this barbell in singles and challenging yourself with weight. The 200-meter run should be done at a hard pace. Lastly, the kettlebell snatch is intended to be done with a moderate load that allows to complete all 10 reps unbroken on each side. The designated rest in this workout is quite a bit so take this time to focus on recovery.
Eccentric Dumbbell Pullover:
3 x 5 w/ :05 sec lowering and regular return
OH Samson Stretch :
Roll/Smash Upper Back:
This accessory work is focusing on recovery and increasing range of motion. The eccentric dumbbell pullover is a :05sec lowering phase focusing on increasing overhead/lat range of motion.