Workout list by Tomi Kainiemi Hero WOD's by Tomi K.
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Mr. Joshua Workout
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"NATE" Workout
Resources
Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.Video
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Nutts Workout
- 10 handstand push-ups
- 15 deadlifts, 250 lbs/179 lbs or 115 kg/80 kg
- 25 box jumps, 30 inch/ 24 inch or 75 cm/ 60cm
- 50 pull-ups
- 100 wallball shots, 20/14 pounds
- 200 double-unders
- 400 m run with a 45lb/35lb plate
Resources
Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia's Canadian Light Infantry 1 PPCLI, based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.Video
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Resources
Video
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Roy Workout
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”The Seven” Workout
Hero workout
RX'd:
7 rounds for time:
7 handstand push-ups
7 thrusters (40/60kg)
7 knees-to-elbows
7 deadlifts (75/110kg)
7 burpees
7 KB swings (24/32kg)
7 pull-upsAlla muutama esimerkki skaalausvaihtoehdoista. Target treenissä olisi päästä 30min tai alle.
Timecap: 32min
Scaled 1:
7 rounds for time:
7 handstand push-ups
7 thrusters (30/45kg)
7 knees-to-elbows/Sit Ups
7 deadlifts (45/70 kg)
7 burpees
7 KB swings (16/24 kg)
7 pull-upsScaled 2:
5-7 rounds for time:
7 push-ups
7 thrusters (15/20 kg)
7 sit ups
7 deadlifts (25/35kg)
7 burpees
7 KB swings (8/12 kg)
7 ring rowsResources
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.
Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.Video
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"WHITTEN" Workout
5 rounds for time
22 kettlebell swings, 32 kg/24 kg
22 box jump, 60 cm/ 50 cm
400 m run
22 burpees
22 wall ball shots, 20 pound/14 pound ballResources
Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device. Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten. Mikko and Graham does Whitten:
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Wittman Workout
Seven rounds of:
- 15 kettlebell swings, 1.5 pood/1 pood or 24 kg/16 kg
- 15 power cleans, 95 lbs/65 lbs or 42.5 kg/30 kg
- 15 box jumps, 24 inch/ 20 inch or 60 cm/50 cm
Resources
U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.Spealler and Everett
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Hammer Workout
Five rounds of:
- 5 Power clean, 135 lbs/95 lbs or 6o kg/45 kg
- 10 Front squat, 135 lbs/ 95 lbs or 6o kg/45 kg
- 5 Jerk, 135 lbs/95 lbs or 6o kg/45 kg
- 20 Pull-ups
Rest 90 seconds between each round
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