11.18.2016

HERO WOD FRIDAY

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U.S. Army Sergeant Jason A. Santora, of Farmingville, New York, assigned to the 3rd Battalion, 75th Ranger Regiment, based out of Fort Benning, Georgia, died in Logar province, Afghanistan on April 23, 2010, from wounds sustained during a firefight with insurgents. He is survived by his parents Gary and Theresa, and sister Gina.

Santora

Three rounds for reps of:
Squat cleans 155/105 , 1 minute
20′ Shuttle sprints (20′ forward + 20′ backwards = 1 rep), 1 minute
Deadlifts 245/165 , 1 minute
Burpees, 1 minute
Jerks 155/105 , 1 minute
Rest 1 minute

Cashout (If time permits)
Team Deck of cards Abs

Tabata workout (20 minutes) 20 rounds of 45 seconds of work with 10 second rest

  1. 10 high knees and 4 half Squat jumps
  2. KB bicep curl and press
  3. Jump touch downs (touch the ground and move side to side quickly)
  4. Lying overhead Lat pulls (lie on back, hold a med ball, start above head and pull the ball towards your chest and stop when ball is in front of chest but still extended)
  5. Surfer turns
  6. 4 low squat jumps and 4 wide arm push-ups
  7. 10 high knees and 4 tuck jumps
  8. KB Round the worlds (front raise, out to side, all the way down and together, switch directions)
  9. 4 jumping jacks and 4 squat floor touches (legs in and out and touch ground between)
  10. Front raise and chest press (using chosen weight and standing, lift up to chest and down)
  11. Switch kicks (1 mountain climber, stand and kick back leg forward, switch legs and repeat with other leg)
  12. Tricep dips
  13. Burpees
  14. Upright rows (use KB or ball)
  15. 10 runs and 4 jump lunges
  16. Bent over row (use 2 KB)
  17. 2 low squats and frog jump (2 low squats, jump forward, repeat)
  18. Side raises and chest press (use light KB, side raises, out to front and chest press)
  19. 10 straight punches, 10 left cross punches, 10 right cross punches
  20. KB Russian twists

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