HERO WOD – “Weston”
Row 1000 meters
200 meter Farmer carry, 45 pound dumbbells
45 pound dumbbell Waiter walk, 50 meters, Right arm
45 pound dumbbell Waiter walk, 50 meters, Left arm
x5
Scale Option ‘Fitness’:
Row 600 meters
200 FEET Farmer carry, 35 pound KB (one end of NBK and back)
35 pound KB Waiter walk, 50 feet, Right arm
35 pound KB Waiter walk, 50 feet, Left arm
x5
Scale Option ‘Health’:
BikeERG 1,000 meters
200 FEET Farmer carry, 35 pound KB (one end of NBK and back)
35 pound KB Waiter walk, 50 feet, Right arm
35 pound KB Waiter walk, 50 feet, Left arm
x3
U.S. Drug Enforcement Administration Special Agent Michael E. Weston, 37, assigned to the Kabul Country Office in Kabul, Afghanistan, was killed on October 29, 2009, when the helicopter he was in crashed in western Afghanistan. He is survived by his wife Cynthia Tidler, parents Judy Zarit and Steve Weston, and brother Thomas.
WOD Brief
Today we honor this man who died serving our Country. This workout includes 5 rounds of each of these movements. Like all HERO workouts these are long and tough. Work with your class to find the right adjustment wherever you need to have a great training day while honoring Mr. Weston.
We begin with a row – some may consider lowering this distance (for all movements) in half. Others may not be able to bike due to achilles or shouders – please take this opportunity to adjust your training to leverage the Bikes. Perhaps 1,500m on the BikeERG or 40 Cals on the AAB. Adjust based on your own capabilities!
The carry have a DB in each hand. The waiter walks are a DB in 1 hand locked out overhead (think biceps to ears for best position).
The weight of the DB at 45 is heavy given the distance. Ladies at 25-30lb would be ideal.
Box Brief
Please donate to help us build a hospital in Rwanda – here is the link
September 15th we have our competition – the Rwanda Open, see workouts and details on our Facebook page.
Videos and media being posted beginning today, but we are helping a charity building a hospital in Rwanda. We are opening in December and will serve an area of hard working folks where the closest hospital is 20+ miles away. More to follow – fundraiser, charity competition, fun challenges, and more!
Highlight videos and training videos – we have been sharing them, if you have any fun ones you capture – please tag @CrossFitNBK and or send to Jimmy. We’ll crosspost it with you.