WOD

Wed, May 27

Coach J

Hero week continues!!!

Today’s Hero workout is in honor of Air Force Staff Sgt. David “Sham” Wieger, 28, of North Huntingdon, Pennsylvania, a special agent for the Air Force Office of Special Investigations, Detachment 303, Travis Air Force Base, California, who died Nov. 1, 2007, near Balad Air Base, Iraq, of wounds sustained from an improvised explosive device that struck his vehicle.

This workout is a shorter, fast-paced wod with Bodyweight deadlifts and a quick sprint in under 90 seconds per round.

Take note of how you're feeling after Murph and Adrian so far this week and modify accordingly.

CrossFit 20260527

HERO WOD SHAM

Other Results

CrossFit 20260527

(No Results Tracked)
WARM-UP:
200m walk
400m jog
Hip rotations – out and around
Hip rotations – in and out
Heel walks
Toe walks
Outside feet
Inside feet
A skips
B skips
C skips
High knees
Butt kicks
Karaoke
Skipping (forward/back/height/length)
200m run

WOD MOVEMENT REVIEW & WARM-UP:
Deadlift

Every 2:00 for 5 sets:
3 deadlifts
– Build to loads slightly above the intended workout weight

Hero workout in honor of Air Force Staff Sgt. David “Sham” Wieger

HERO WOD 'SHAM': 7 rounds for time
Rx:
STIMULUS 7:00-11:00; advanced athletes sub-10:00
11 bodyweight deadlifts
100m sprint

Rx2
11 3/4 bodyweight deadlifts
100m sprint

Rx3
11 deadlifts (55/75 lb)
100m run

STIMULUS NOTES:
Time cap 13:00
All rounds in under 1:30
Unbroken deadlifts or one very short break (no longer than :10)
Run efforts in under :40; hard push

STRETCHING:
:20 foot-elevated side plank/side
1:00 cat/cow
:20 foot-elevated side plank/side
1:00 pike stretch