This “Chad” memorial WOD, sometimes called “CHAD1000X” is dedicated to Chad Michael Wilkinson of the US Navy who died on October 29, 2018 by suicide from PTSD, in Virginia Beach on active duty after 22 years of service. Chad did 1,000 step ups for time with a 45 pound pack on a 20” box to train for climbing Mt Aconcagua.
*The classes will run as normal however no one will be time capped – you are welcome to stay and try to complete outside of the class time however the 7pm class will have a max of 1 hour.
Aftercare [Please do at home or in the strength area]:
2 min Bike or Walk
Standing Calf Stretch – 1 min each side [Repeat 2 – 3 times each leg]
Standing Quad Stretch – 1 min each side [Repeat 2 – 3 times each leg]
Half Kneeling Hip Flexor Stretch – 1 min each side [Repeat 2 – 3 times each leg]
Seated Fig 4 Stretch – 1 min each side [Repeat 2 – 3 times each leg]
Doorway Hamstring Stretch – 1 min each side [Repeat 2 – 3 times each leg]
Child’s Pose– 1 – 2 min
WOD
“Chad”
For Time:
1000 Box Step Ups @ 20″
*Wear a vest or back pack: 20 | 16kg
Scaling and Modifications:
*Perform as an 1 Hour AMRAP
*Height as needed
*300 | 500 step ups ~ 35 – 50 min
*500 | 750 Step Ups ~ 50 – 70 min
WOD Results
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