On Sunday April 22, we will host #HeroforHumboldt in place of our regular Sunday HeroWOD. Many of our athletes at DSF are part of hockey families and have been profoundly affected by these events.
Athletes will be asked to wear green and/or yellow and bring a monetary donation of any size. All donations will go directly to the GoFundMe campaign for the Humboldt Broncos team, the staff and the families affected by the horrible tragedy.
We also invite other boxes to join us and host this WOD in support of this cause.
5 min AMRAP #1
5 burpee box jumps 30/24
10 wall balls 30/20
1 min rest
5 min AMRAP #2
5 burpee pull ups
10 thrusters 115/75
1 min rest
5 min AMRAP #3
5 burpee over DB
10 DB squad 50/35 (Open standard)
3 min rest between rounds
*Score is the lowest total rounds and reps for each 5 min AMRAP (#1, 2 & 3) for 3 total scores.
(Ex - Athlete gets 5+3 BBJ in the first AMRAP of Round 1 and 4+9 WB in Round 2 of same AMRAP. Score is 4+9 for that AMRAP)
Each AMRAP is meant to be a sprint with minimal rest. Athletes will use 1 min rest to write down their score from that round and prepare for next AMRAP.
Scale as needed for all movements. Box jumps, wall balls and thrusters should be slightly higher/heavier than you would normally do, but still doable under high intensity.