09/17/2016 It’s Hero WOD Saturday: Gator

chrisgathercolehero_th

U.S. Army Specialist Christopher “Gator” Gathercole, 21, of Santa Rosa, California, assigned to 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, was killed by enemy fire on May 26, 2008, in Ghazni, Afghanistan. He is survived by his brother Edward, sisters Jennifer Daly and Sarah Ferrell, father Edward Gathercole, and mother Catherine Haines.

WOD:

Eight rounds for time of:

5 reps  front squat (185 lbs/125 lbs)
26 Ring push-ups

As per most Hero Workouts, it is hard to avoid some craziness… Those Ring Pushups are going to get ouchy!  Yes, there were Ring Dips yesterday, but the pressing plane is slightly different and we decided that 30 Ring Dips shouldn’t cause too much fatigue to have an effect on today’s Workout. The Front Squats, even though they are pretty heavy are most likely going to be a welcomed change from the Pushups.

The Front Squat needs to be taken from the ground. The first rep can be done as a Squat Clean. For the Ring Pushup standard, ideally have your body parallel to the ground, by either elevating your feet on a box or lowering the rings to be pretty close to the ground. Make sure their shoulders touch the rings, or even pass the Rings with the Upper Back parallel to the ground in the bottom position.

For most people, the Front Squats will make you breathe pretty hard and then you will recover a little during the Pushups just in time to pick up the bar and go again. There will most likely be a lot of rest, shaking out of arms during the Pushups, so make sure you really hit those Squats hard!

The load should be moderate to heavy. Five reps should be achievable unbroken each round. The Pushups shouldn’t really fatigue you for the Squats, so be challenged by the weight and use a load you might be a little nervous with.

 

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