Hero WOD Saturday 08.18.18


AMRAP 20 minutes

Scaling options…

AMRAP 15 minutes

5 Hand-release Push Ups

10 Hanging Knee Raise or Ab Mat Sit Ups 

15 Medicine-ball Cleans

Carlos Ledesma

Narcotics Detective and Special Assignment Unit Operator Carlos Ledesma, 34, of the Chandler Police Department, Chandler, Arizona, was shot and killed by drug dealers on July 28, 2010, during an undercover operation in Phoenix, Arizona.

He is survived by his wife, Sherry; and sons, Luciano and Elijo.

First posted Feb. 8, 2011

WOD 08.17.18

Accessory work

Every 90 seconds, for 18 minutes (3 sets each) of:

Station 1 – Left Leg Bulgarian Split Squat x 8-10 reps with DB

Station 2 – Right Leg Bulgarian Split Squat x 8-10 reps with DB

Station 3 – Ab Mat Sit Ups x 15-20 reps

Station 4 – Reverse Snow Angels x 15 reps


For time

500 Meter Row

50 Wall Ball Shots 20/14 pound ball to 10 foot target. (Use the painted dots on the gym wall)

500 Meter Row

WOD 08.15.18

Accessory Work

Three sets of:

Dumbbell Shoulder Press x 8 reps

Rest 45 seconds

Supine Ring Rows x 8-10 reps

Rest 45 seconds

Dumbbell Skull Crushers x 10-12 reps

Rest 45 seconds

Strict Toes to Bar, Hanging Leg Raises or knee raises x 6-8 reps

Rest 45 seconds


4 rounds for time

15 Cal Assault Bike

25 Kettlebell Swings 44/35

35 Push-Ups

WOD 08.14.18


Every 2 minutes at each station, for 24 minutes (3 sets of each)

Station 1 – Deadlift x 8 reps (moderate to heavy load)
Station 2 – Plank Hold x 60 seconds
Station 3 – Alternating Bent-Over Dumbbell Row x 8 reps each arm (heavy)
Station 4 – 100-Meter Farmer Carry + Waiter’s Carry

(hold a heavy DB or KB at side in farmers carry, and a lighter DB/KB overhead in waiter’s carry; switch arms at 50-meters)