Tagged: Hero


Sunday 9th July 2017

WOD: Myself and T took this on, looked OK on paper but soon got brutal.  I scaled the Overheads from 20kg to 10kg but even with that wait struggled.  Rope climbs were good however the last round was absolute torture.  Time 30 mins 50 seconds.

Five rounds for time of:
15′ Rope climb, 3 ascents
10 Toes to bar
21 Walking lunge steps with 45lb plate held overhead
Run 400 meters

U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.


Sunday 28th May 2017

WOD: Open Gym session tackling the British Hero WOD dedicated to Lee ‘Rigby’. I had to scale Double Unders for Singles.



Sunday 21st May 2017

Skill / Strength: Touch Rugby!

WOD: Open Gym Session where we attempted two British Hero WODs.  The first Holkham,  Used Green 24kg Kettlebell and RX’d the first Round.  However after 10 Pull-ups of the second round scaled to Ring Rows as hands were torn to pieces. Time was 32:50.  Next up was Fox,  I scaled everything for this, Front Squats should have been @ Bodyweight (94 kg), but I used 40kg,  Box Jumps were @ 24 inches, I went for 20.  Then I replaced Double Unders with Singles. Time was 7:00.