11.11.19 Hero WOD Klepto

Warm-Up.

Two Sets:
Kettlebell Halos x 5 each direction
Single-Leg Deadlifts x 5 each side

Followed by…

Two Sets:
Kettlebell Windmills x 5 reps (left)
Single-Arm Kettlebell Push Press (left) x 5
Waiter Carry (left) x 20-30 yards
Kettlebell Windmills x 5 reps (right)
Single-Arm Kettlebell Push Press (right) x 6-8
Waiter Carry (right) x 20-30 yards

Veteran's Day Hero WOD
Klepto
4 Rounds For Time
27 Box Jumps (24/20 in)
20 Burpees
11 Squat Cleans (145/100 lb)

Good Times for “Klepto” (source)
– Beginner: 22-26 minutes
– Intermediate: 18-21 minutes
– Advanced: 14-17 minutes
– Elite: 10-13 minutes

U.S. Air Force Major David "Klepto" L. Brodeur, 34, of Auburn, MA, assigned to the 11th Air Force, based at Joint Base Elmendorf-Richardson, AK, died on April 27, 2011 in Kabul, Afghanistan, of wounds sustained from gunfire from an Afghan Mileitary trainee.


He is survived by his wife Susie, daughter Elizabeth, and son David.


November Rowing Challenge
Workout 4

Every other minute until failure
10/8 cals- hit this within the minute, then rest until 2:00
12/9 cals
14/10 cals
16/12 cals
18/14 cals
20/16 cals
22/17 cals
24/18 cals
26/20 cals
28/22 cals
30/24 cals
max cal row

Workout 5
Technique Day
1:00 arms only row
1:00 legs only row
1:00 arms + body (hips but not legs) row
1:00 legs + body row
3:00 full body row 20-25 spm at 7/6 damper
record total calories

Workout 6
30 second sprint- max cals
2:00 rest x 10 sets