WOD Wednesday 20th May
This is a new one for us! The "Chuck" Hero WOD is an Australian Hero WOD dedicated to PTE Chuck who was serving with the Special Operations Task Group when he tragically lost his life in a helicopter crash in Afghanistan, on 21 June 2010.
10 Rounds for Time:
Push-Ups (3-6-9-12-15-18-21-24-27-30 reps)
Strict Pull-Ups (1-2-3-4-5-6-7-8-9-10 reps)
Strict Dips (2-4-6-8-10-12-14-16-18-20 reps)
Strict Chin-Ups (10-9-8-7-6-5-4-3-2-1 reps)
Pistols (5-5-5-5-5-5-5-5-5-5 reps)
Round 1= 3 pushups, 1 pull-up, 2 ring dips, 10 chin-ups, 5 pistols.
Round 2= 6,2,4,9,5 etc etc until 10th round.
A PULL-UP is our normal overhand grip and a CHIN-UP is a reverse or underhand grip! In both instances these are STRICT.
Push-ups - scale to off box or bench
Strict Pull-Ups - scale to using bands or ring pulls
Strict Dips - dip off bench or box, use bands for rings or banded tricep pushdown x2)
Strict Chin - Ups - Scale to bicep curls or plate curls x2
Pistols- scale to airsquats x2 or single leg step ups on a box
Ideally complete before the workout.
1) Overhead Squat 5-5-5-5-5
2) 3 rounds of:
10min BIKE or ROW