Hero WOD & LIVE Classes: 3/23/20

September 27, 2022
Hero WOD & LIVE Classes: 3/23/20


JOIN NOWOR save the id and it will be the same every class:Meeting ID: 504 063 0477-------------------------------------------------------------------------Ladies and gentlemen, we're going LIVE and cannot wait to see your sweaty faces once again! We will see you, you will see us, and you will see EACH OTHER! You must make a Free Account with Zoom in order to do so though! I promise, it's easy! See all the details HERE.Live Classes on Monday 3/23:12:00pm - meeting opens at 11:30 if you need to work out the kinks/ bullshit with each other....4:30pm - meeting opens at 4:00pm just to be sure Meg gains zero rollover minutesNutrition Challenge Official StartToday is the official start day of the Challenge. Please check your inboxes for an email from Wodify with all the NEW RULES! The test week scores have been zeroed out and we are starting fresh! Use this as a time to keep yourself accountable and stay on track! If you still want in, let us know! It's not too late!Monday 3/23/20Sitting back, in the comfort of our own homes, spending time with family sounds pretty cozy compared to the story of Zachary Tellier. Today we honor and remember Zachary with this WOD, named in his honor.Sgt. Zachary D. Tellier, 31, of Manchester NH was a combat infantryman with the 4th Squadron, 73rd Cavalry Regiment, 4th Brigade Combat Team, at Fort Bragg. Zachary eagerly joined the Army because he wanted to be around soldiers and serve his country. 6 months before his death, Tellier rescued two fellow soldiers by taking heroic action and pulling them from a burning vehicle. Later that year, Tellier died from gunshot wounds received during a prolonged firefight with the Taliban.https://youtu.be/l47jfA3aOBE

The Strength:

5 sets of 5 reps Pause Squats with a 0:05 Pause in the bottom and a 0:10 Pause at the top between reps.3:00 Loop

  1. Use a barbell (working up in weight if you have it), a dumbbell, a kettlebell, a loaded backpack OR no weight at all. If you are using no weight, do not pause for :10 between reps.
  2. In the bottom position: Stay active - do not bottom out and relax in the hole. Keep your glutes firing!
  3. At the top - keep that core tight or you will feel it in your low back. Draw your naval in towards your spine and brace for a punch. But don't forget to breathe!
  4. Don't forget the Active Rest. It is imperative you warm your chest up well before going in to the WOD.


The Warm-Up


The WOD:

I would recommend writing this one down on paper or a white board before beginning. The simplest way to explain is that each round builds on the one before it.YES, that means doing 2 sets of burpees in a row!KEEP YOUR PUSH-UPS on point! NO Sagging! So squirming! Straight line up, straight line down. Many will have to go to their knees. Video yourself if you cannot tell what you look like!Rx:

Tips and Strategy Keep a steady pacea good strategy for any WOD over 20 minutes long. And if theres a movement that youre particularly proficient at, go faster during that movement. Remember: HERO WODs are designed to honor fallen men and women, so work hard.Intended Stimulus This chipper-style WOD is long and steady. Since theres quite a bit of variety in the movements you should move constantly through most, except the push-ups for some. If you find yourself needing to rest more than a few seconds at a time, reduce the volume of repetitions and/or scale the movement.

The Extra Work + Cool Down


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