Strict Press
Build to a Heavy Single
*Score = Heaviest Load
“The Sweet Escape”
For Time:
15 Unbroken Clean & Jerks
1,500/1,200 Row or 1200/900 Ski Erg
Rest 3 Minutes
12 Unbroken Clean & Jerks
1,500/1,200 Row or 1200/900 Ski Erg
Rest 3 Minutes
9 Unbroken Clean & Jerks
1,500/1,200 Row or 1200/900 Ski Erg
[Every Break]:
250/200 Row or 250/200 Ski erg Meter Penalty Lap
RX (135/95)[61/43]
FX: (95:64)
*Score = Time it takes to complete the workout
We continue Hero Wod Monday with Omar. A classic combination of thrusters and burpees but even more challenging as they are burpees over the bar.
“Omar“
For time:
95 pound barbell Thrusters, 10
15 Bar-facing burpees
95 pound barbell Thrusters, 20
25 Bar-facing burpees
95 pound barbell Thrusters, 30
35 Bar-facing burpees
U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, New Jersey, assigned to the 2nd Squadron, 3rd Armored Cavalry Regiment, based in Fort Hood, Texas, died of wounds suffered April 22, 2011, when insurgents in Numaniyah, Iraq, attacked his unit with an improvised explosive device. He is survived by his parents Maria and Pablo, sister Marisel, and brothers Pablo and Javier.
“He was such a great man and always wanted to fight for his country,” Vazquez’s sister, Marisel, told the Newark Star-Ledger.
“He was very proud to be in the Army. It was what he wanted ever since he played with G.I. Joe soldiers when he was 3 or 4 years old. But it was when the Sept. 11 attacks happened, he really committed to serving his country.”
“
For time:
95 pound barbell Thrusters, 10
15 Bar-facing burpees
95 pound barbell Thrusters, 20
25 Bar-facing burpees
95 pound barbell Thrusters, 30
35 Bar-facing burpees
FX: 75/55
STRENGTH
Take 15 minutes to find a heavy 3 rep hang clean
3 Rounds For Time
30 Lateral Barbell Burpees
20 Hang Power Cleans (115/85) [52/38]
100 Double Unders
RX: 115
FX: 85/55, 150 singles
Rest 1 Minute Between Rounds
Time Cap: 20 minutes
*Score = Time it takes to complete the workout, including rest
STRENGTH
Build to a Heavy Set of 5
*Score = Heaviest Load
“PARTNER REALLY PRESSED FOR TIME“
3 Rounds x AMRAP 4
400M Run (Each partner runs 200M twice)
20 Front Squat
Max Shoulder to OH
*Score: Total Shoulder to OH Reps
Fx: 95/65
P: 115/75
O: 135/95
“Unfortunate Events”
On the Minute x 30 [15 Rounds]:
Minute 1: Bike Calories
Minute 2: -2 Pull-Ups + 2 TTB + Max Shuttle Runs
*Score = Lowest Bike Calories + Lowest Shuttle Runs
5 Rounds For Time:
400 Meter Run
30 Box Jumps (24″/20″)
30 Wall Balls (20/14)
Strict Press
Build to a Heavy Set of 3
*Score = Heaviest Load
“Lynne’s Twin”
AMRAP 20:
200 meter run
Max Unbroken Push Jerks (135/95)
200 meter run
Max Unbroken Strict Pull-ups
Over 24 athletes and tons of fans came out to support the Cove as we had 8 teams compete at the Execution Games. We saw lots of great performances, big PR’s, and loads of laughs. We also saw Jess M and Coach Dejah (with Covie friend Katie M) take third place in the Elite Division.
Thanks to Coach Jenna for putting together not only this amazing video (see below) but also creating the Cove TikTok account. It’s a great channel and totally worth downloading TikTok for all the awesome Cove content. You can see the Cove page here.
Coach Dejah also put together a shared drive of pictures and videos. If you wanted to check some of it out or have some to share, please do.
It was a big day for the Cove Community and once again congratulations to everyone.
HERO WOD: “McGhee”
AMRAP30
5 Deadlifts (275/185 lb)
13 Push-Ups
9 Box Jumps (24/20 in)
