Hero WOD – Wade

Nov 30, 2018 | WOD

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

1 Round:

1:00 Assault Bike

:30 Side Planks

50’ Perfect Lunge

5 Double Push-up Inchworms

10 Scorpions

10 PVC Passes

10 Scap Pull-ups

2 Rounds:

10 Ext Rot Low

10 Ext Rot and Press

15 Cobras (2.5lbs)

1:00 Handstand “Stuff”

Strength

Shoulder Press (3 @ 70%, 3 @ 80%, 3+ @ 90%)

So long as you got more than 5 reps at 85% last week. Otherwise, scale back your 1RM a little bit.

15 minutes

Metcon

Wade (Time)

For time, wearing a 20-lb. vest or body armor:

Run 1,200 meters

Then, 4 rounds of:

12 strict pull-ups

9 strict dips

6 strict handstand push-ups

Then, run 1,200 meters

U.S. Army Spc. Andrew Wade of Antioch, Illinois, died on March 9, 2011, in Bagram, Afghanistan, during Operation Enduring Freedom. Spc. Wade worked as a weapons specialist and was assigned to 1st Battalion, 87th Infantry Regiment, 1st Brigade Combat Team, 10th Mountain Division of Fort Drum, New York.

He loved soccer and CrossFit. His favorite workouts included body-weight movements such as pull-ups, push-ups and dips.

He is survived by his parents, Elizabeth and Douglas; brothers, Steven and John; and sister, Alicia Litchfield.
Rx+ is weight vest, Rx is without.