Workout of the Day

WOD – “02/08/2013” “JOHN T”

For our newer members and those who are not familiar with the Hero WOD “JOHN T”, over a year ago, on July 12th 2012, one of our members John Taylor was tragically killed whilst traversing Mont Maudit in the Mount Blanc range near Chamonix.

This Hero WOD is dedicated to John, this workout includes two of John’s favourite movements, Handstand Press Ups & Box Jumps and he would always warm up with a 1 mile run! For those of you who had the pleasure of WODing alongside John may remember his “Short Shorts”, feel free to wear yours tomorrow!

Warm Up:
Run 800m
Stretch & Mobilise

WOD:
“JOHN T”
For Time Of:
Run 1 Mile
21 Handstand Press Ups
21 Over Box Jumps @ 20/24″
Run 800m
15 Handstand Press Ups
15 Over Box Jumps @ 20/24″
Run 400m
9 Handstand Press Ups
9 Over Box Jumps @ 20/24″

“Scale HSPU’s for Press Ups @ 3-1, Runs and Box Heights can be scaled as needed”

 

Competition WOD: 7:00pm – 8:00pm
6 Rounds For Time Of:
5 Clean & Jerks @ 60/85kg
7 Chest to Bar Pull Ups
9 Box Jumps @ 24/30″

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