07-04-2016 Happy Independence Day! Wear your RED, WHITE and BLUE!

fireworks4

MichaelRoyHero

WOD:

Roy

5 RFT

15 Deadlifts (185/135lbs)

15 Box Jumps (20″)

15 Pull-ups

Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, Fla., assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action on July 8th, 2009 in Nimroz Province, Afghanistan, while supporting combat operations. He is survived by his wife Amy and three children, Michael, Landon and Olivia.

Happy July 4th America! We are kicking off the first workout of the week with a Hero workout to celebrate. We chose one that wasn’t too crazy for the majority and is easily scaleable. Some people might want to give the Beyond Rxd option a go today since that is the actual ‘Rxd’ Workout. We encourage you to tape your hands if needed!

Beyond Rxd: The Deadlift load is moderately heavy, but there are 75 reps, so it might get a little spicy for some people. Regardless, you should be able to do all 15 unbroken each round. The Box Jumps are 24” for you. The Pull-ups can be done in two sets in the early rounds and maybe 3 in the last few rounds.

Rxd: achievable for most people to do each movement unbroken for all 5 rounds.

Fitness: Choose a load that allows you to be comfortable with doing 10 reps unbroken. This applies to the other two movements as well. It shouldn’t be so easy that the workout takes 10min, but just hard enough so that you get slowed down by it as the rounds progress.

image9

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s