HERO WOD "JERRY"

For time:
1600 m run
2000 m row
1600 m run

TC 30min

In memory of Sgt Major Jerry Dwayne Patton, 40, who died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan.

Jerry is survived by his wife Milely and his sons Chad, Cody, Chase, and Connor.

20 min AMRAP:

• 6 deadlifts, 225 lbs/155 lbs or 100 kg/70 kg
• 7 burpee pull-ups
• 10 kettlebell swings, 2 pood/1,5 pood or 32 kg/24 kg
• 200 m run

20 min AMRAP:

• 9 deadlifts, 245 lbs/165 lbs or 110 kg/75 kg
• 8 muscle-ups
• 9 squat cleans, 155 lbs/105 lbs or 70 kg/50 kg

• 21 overhead squats, 95/65 lbs or 42.5/30 kg
• 42 pull-ups
• 15 overhead squats
• 30 pull-ups
• 9 overhead squats
• 18 pull-ups

3 rounds:

• 21 reps dumbbell snatch, right arm, 40/30 lbs
• 21 L-pull-ups
• 21 reps dumbbell snatch, left arm
• 21 L-Pull-ups

The snatches are full squat snatches.

21-15-9:

• handstand push-ups
• ring dips
• push-ups

TC 20min

SKAALAUS1:
15-12-9
Add 1 abmat for HSPU
Banded Ring Dip

SKAALAUS2:
21-15-9
Strict Press Dual DB (M:22,5-15kg, N:12,5-5kg)
Seated Bench Dips
Band Assisted Push-Ups

*YOU MUST BE ABLE TO DO +6 STRICT HSPU, BEFORE TRYING TO DO KIPPING OR THIS WORKOUT ”RX”!

20 min AMRAP:

• 5 parallette handstand push-ups
• 10 toes through rings
• 15 medicine ball cleans, 20 pound/14 pound

Wearing a 20/14 pound vest, three rounds of:

• 1K run
• 10 muscle-ups
• 100 squats

• 20 deadlifts (275/185lbs or 125/85 kg)
• 400 m run
• 20 KB swings (2/1.5 pood or 32/24 kg)
• 400 m run
• 20 overhead squats (115/75-85lbs or 50/35 kg)
• 400 m run
• 20 burpees
• 400 m run
• 20 pull-ups (Chest to Bar)
• 400 m run
• 20 box jumps (24″/20” or 60/50 cm)
• 400 m run
• 20 DB squat cleans (2 x 45/35lbs or 2 x 20/15 kg each)
• 400 m run

In teams of two version (you go, i go, share reps):
* 30 deadlifts (275/185lbs or 125/85 kg)
* 400 m run
* 30 KB swings (2/1.5 pood or 32/24 kg)
* 400 m run
* 30 overhead squats (115/75-85lbs or 50/35 kg)
* 400 m run
* 30 burpees
* 400 m run
* 30 pull-ups (Chest to Bar)
* 400 m run
* 30 box jumps (24″/20” or 60/50 cm)
* 400 m run
* 30 DB squat cleans (2 x 45/35lbs or 2 x 20/15 kg each)
* 400 m run

20 min AMRAP:

6 DL @70-80% 1RM
10 PUSH UP
10 SIT UPS
6 PISTOL SQUATS