July 9, 2022

Posted By: Christi

8am-10am: Open Gym
10am: Group WOD

Hero WOD #3


For time:
25 Burpees
Weighted Run, 20/14 lbs, 400 m
25 Weighted Pull-ups, 20/14 lbs
Weighted Run, 20/14 lbs, 400 m
25 Handstand Push-ups
Weighted Run, 20/14 lbs, 400 m
25 Chest-to-bar Pull-ups
Weighted Run, 20/14 lbs, 400 m
25 Burpees
Goal: Sub 23 minutes

U.S. Army First Lieutenant Dimitri Del Castillo, 24, of Tampa, Florida, assigned to the 2nd Battalion, 35th Infantry Regiment, 3rd Brigade Combat Team, 25th Infantry Division, based in Schofield Barracks, Hawaii, died on June 25, 2011, in Kunar province, Afghanistan, from wounds suffered when enemy forces attacked his unit with small arms fire. He is survived by his wife Katie, his parents Mr. and Mrs. Carlos E. Del Castillo, his brother Carlos Andres and sister Anna.

Finishing off the week with another hero workout. Del is a great workout, with lots of variety, and minimal loading. The run is always completed with the medball and we are using that with some of the movements in the workout as well. Rep ranges are reasonable but should still have you focusing on a strategy that keeps you from going to muscular failure. Especially on the handstand push-ups and pull up variations. Have fun and push the pace on this one.

Post Work
True Hip Stretch:
:90 sec/side
Dead Hang:
1 min
Pigeon Stretch:
20 Alternating Reps