Do you remember that on Monday we started to unveil some of the hero wods you've probably never done? Well, now let's see last 8, which you will surely love (or not….!)
Index
8. HELTON
Who was?
First Lieutenant Joseph D. Helton, 24, was killed on September 8, 2009 on a mission to Iraq when an IED exploded near his vehicle.
WOD
For Time
800m runs
30 Dumbbell Squat Clean (22,5kg / 16kg)
30 burpees
9. FORREST
Who was?
Drug Enforcement Administration Special Agent Forrest Nelson Leamon, 37, was killed on October 26, 2009, when his helicopter crashed during a drug mission in Afghanistan.
WOD
Complete 3 rounds for time
20L Sit Pull-Ups
30 Toes to bar
40 Burpees
800m runs
10. KLEPTO
Who was?
United States Air Force Major David “Klepto” L. Brodeur, 34, died on April 27, 2011 in Afghanistan, after suffering gunshot wounds from an Afghan military trainee.
WOD
Complete 4 rounds for time
27 Box Jumps
20 Burpees
11 Squat Cleans (66kg / 45kg)
11. DD
Who was?
US Marine Lance Cpl. Justin James “JJ” Wilson, 24, was killed on March 22, 2010, during combat operations in Afghanistan.
WOD
For Time
1 Squat Clean (84 kg / 61 kg)
10 Handstand Push-Up parallel bars
2 Squat Clean
9 HSPU parallel bars
3 Squat Clean
8 HSPU parallel bars
… Continue with this same pattern, always adding one rep of squat clean set until you reach 10 total reps, and reduce the number of hspu in the parallettes until you reach 1 rep!
12. NICK
Who was?
The Spc. of the United States Army Nicholas P. Steinbacher, 22, died on December 10, 2006, when rebels attacked his military tank with an IED in Iraq.
WOD
Complete 12 rounds for time
10 Dumbbell Hang Squat Cleans (22kg / 16kg)
6 Handstand Push-Ups On The Dumbbells
13. HIDALGO
Who was?
US Army First Lieutenant Daren M. Hidalgo, 24, of Waukesha, WI, assigned to 3rd Squadron, 2nd Stryker Cavalry Regiment, based in Vilseck, Germany, died on February 20, 2011, in the province from Kandahar, Afghanistan, for injuries sustained when insurgents attacked his unit with an IED.
WOD
Complete this WOD For Time by wearing a vest
3km Run
2min Rest
20 Squat Clean (61 kg / 43kg)
20 Box Jumps
20 Overhead Walking Lunges (20kg plate / 10kg plate)
20 Box Jumps
20 Squat Cleans (61 kg / 43kg)
2 mins rest
3km Run
14.SHIP
Who was?
Canadian Army Sergeant Prescott Shipway, 36, was killed on September 7, 2008 by a roadside bomb in Afghanistan.
WOD
Complete 9 rounds for time
7 Squat Clean (84kg / 61kg)
8 Burpee Box Jumps
15. ADRIAN
Who was?
US Army First Class Sergeant Adrian Elizalde, 30, died on August 23, 2007, in Iraq, of injuries sustained by an IED.
WOD
Complete 7 rounds for time
3 forward rolls
5 Wall Climbs
7 Toes-to-Bars
9 Box Jumps
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