2 new Hero Wods Made in Brazil

As we have said several times, the Hero WOD they are trainings done to honor the Heroes, people who lost their lives in courageous action.

They are usually US soldiers or military, as our sport has strong roots in the security forces. So many workouts like theHero Wod Chad and the most famous of all, the Hero Wod Murph.

Around the world, however, there are other heroes to celebrate and we have decided to find new Hero Wods for you to try.

In Brazil they were created two interesting workouts as a tribute to two BOPE cops (fbrazilian maximum safety luffs) who died in service.

One is called Hero Wod Garcês and the other Hero Wod CB Cardoso.

Hero Wod Garcês

Training created by the head coach of CrossFit Konoha, Cristiano Santos, this wod was created to honor the student and friend Leonardo Garcês.

Like the American soldier Michael Murphy, Garcês was a fighter of the Brazilian security elite.

Unfortunately, after performing the GRACE training in his garage, the 28-year-old military man fell ill and didn't make it.

How to do it

3 rounds for time

400m run

1 rope climb

10 push up

10 power clean & Jerk (60 / 40kg)

10 pull up

800 m run with mdball (10 / 7kg)

2 rope climb

20 push up

20 power clean & Jerk (60 / 40kg)

20 pull up

Hero Wod CB Cardoso

Derinalto Cardoso dos Santos is a policeman died from a blow to the head, while facing some bandits in a shop.

In a very difficult year due to the multiple losses due to covid-19, the death of the policeman due to the extreme violence that Brazilians suffer every day, has moved many people.

From this thought, it was born Hero Wod CB Cardoso. Created by Arena box 153, can be easily adapted to any category.

Made with only three movements defined "easy”, This wod promises tire even the most experienced crossfitters.

The most complex movement is one 100kg squat clean and double under.

How to do it

Let's see the RX and scaled versions

RX

For Time Cap 35 ′ - 10 rounds

31 Double Unders

1 Squat clean (100/70)

11 Burpees over the bar

Scaled

For Time Cap 35 ′ - 10 rounds

62 Single Unders

1 Squat clean (50/35)

11 Burpees over the bar

And you? Do you know other Heroes around the world? And what's your favorite? Write it in the comments!

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