18:00 AMRAP:
Run 200 meters
9 Deadlifts (275/185)
6 Burpee bar muscle-ups
Post rounds completed to comments.
U.S. Army Staff Sergeant Ricardo Barraza, 24, of Shafter, California, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, died on March 18, 2006, in Ar Ramadi Iraq, when he came under small arms fire by enemy forces during combat operations. He is survived by his parents Francisco and Nina, his siblings Amanda, Rachel, Jamie, and Frankie, and his fiancee Maghan K. Harrington and her daughter Kayla.
Coach's Notes. (standard start times of 0545, 0630, and 0700, warm up prior and be ready to "3, 2, 1...Go" at these times)
Scaling guidance. Not too often that we program a Hero WOD mid-week. They are a challenge, physically and mentally, for the most experienced and skilled athletes. I've heard the opinion that you should never scale a Hero WOD...malarkey. Check your ego at the door, and scale as needed trying to keep the original structure and scheme.
For DL, reduce load as needed. Recommend using common combos so multiple people can pool and use the same bar, such as (225/155) or (185/135). For burpee bar muscle ups -- we only have the 4 end bars. A variety of scaling techniques listed below:
- Rx
- Reduce # of burpee box jumps per round, finish with burpee pull-ups
- 6 x burpee pull-ups (bar 12" above reach)
- 6 x burpee jumping pull-ups (bar at mid forearm height)
ADMIN NOTE -- there will be a big group of senior NCOs in for a TRX training from 0600-0700. MWR has requested they use the old rig in the corner. Early group, play nice but ensure we carve out space on the big rig...we need the end bars.
Training Videos.
- "Burpee Bar Muscle-up" - quick CF HQ demo vid.