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Old 07-08-2013, 10:49 PM   #1
Joe Spinelli
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Today our box did a homemade Hero WOD for the AZ Hotshots! Check it out.

Today our trainer put together an homage to the Arizona firefighters who lost their lives fighting the wildfire. It's not the official hero WOD, but it is certainly up there with other hero WOD's I've done. Give it a shot!

HERO WOD!!

"HOT SHOTS"

For Time:
29 Push Press (65/95)*
23 KB Swings*(26/35)
31*Wall Balls (14/20)
24 Power Cleans (65/95)
30 Back Extensions
43 Sit ups
21 Dead Lifts (95/135)
26 Push Ups
28 Knees to Elbows
22 Back Squats (65/95)
24 Mountain Climbers
23 Burpees
36 Air Squats
32 Lunges
27 Front Squats (65/95)
25 DB Snatches (20/30)
28 Hang Cleans (65/95)
21 Pull Ups
27 Box Jumps
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Old 07-10-2013, 07:57 AM   #2
Andrew Bell
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Re: Today our box did a homemade Hero WOD for the AZ Hotshots! Check it out.

Quote:
Originally Posted by Joe Spinelli View Post
Today our trainer put together an homage to the Arizona firefighters who lost their lives fighting the wildfire. It's not the official hero WOD, but it is certainly up there with other hero WOD's I've done. Give it a shot!

HERO WOD!!

"HOT SHOTS"

For Time:
29 Push Press (65/95)*
23 KB Swings*(26/35)
31*Wall Balls (14/20)
24 Power Cleans (65/95)
30 Back Extensions
43 Sit ups
21 Dead Lifts (95/135)
26 Push Ups
28 Knees to Elbows
22 Back Squats (65/95)
24 Mountain Climbers
23 Burpees
36 Air Squats
32 Lunges
27 Front Squats (65/95)
25 DB Snatches (20/30)
28 Hang Cleans (65/95)
21 Pull Ups
27 Box Jumps
How long did that take? No thanks on that one, I'll pass.
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Old 07-10-2013, 09:04 AM   #3
Michael Cook
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Re: Today our box did a homemade Hero WOD for the AZ Hotshots! Check it out.

If I tried this WOD, I would be going up to the whiteboard after each exercise to see what comes next and how many reps.
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Old 07-12-2013, 08:02 AM   #4
Mike Donalds
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Re: Today our box did a homemade Hero WOD for the AZ Hotshots! Check it out.

Quote:
Originally Posted by Joe Spinelli View Post
Today our trainer put together an homage to the Arizona firefighters who lost their lives fighting the wildfire. It's not the official hero WOD, but it is certainly up there with other hero WOD's I've done. Give it a shot!

HERO WOD!!

"HOT SHOTS"

For Time:
29 Push Press (65/95)*
23 KB Swings*(26/35)
31*Wall Balls (14/20)
24 Power Cleans (65/95)
30 Back Extensions
43 Sit ups
21 Dead Lifts (95/135)
26 Push Ups
28 Knees to Elbows
22 Back Squats (65/95)
24 Mountain Climbers
23 Burpees
36 Air Squats
32 Lunges
27 Front Squats (65/95)
25 DB Snatches (20/30)
28 Hang Cleans (65/95)
21 Pull Ups
27 Box Jumps
Way too elite to care about the point of diminishing return. If more is better, even more must be even better? Right?
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Old 07-12-2013, 08:56 PM   #5
Christopher Morris
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Re: Today our box did a homemade Hero WOD for the AZ Hotshots! Check it out.

I thought I'd give this a go. It took me 56:40. I felt the point of diminishing return when I hit the burpees. At 520 reps, I averaged 6 seconds per rep.
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Old 07-13-2013, 02:20 AM   #6
Jeff Enge
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Re: Today our box did a homemade Hero WOD for the AZ Hotshots! Check it out.

A coach actually legitimately came up with this? That seems almost irresponsible, honestly.
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Old 07-13-2013, 08:30 AM   #7
Andrew N. Casey
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Re: Today our box did a homemade Hero WOD for the AZ Hotshots! Check it out.

i am all for doing stuff that is "stupid" or "crazy" every once in a while, whether as a challenge, to honor the fallen, for fun, or for mental toughness, but on this one i have to ask why such light loads on the lifting and even more what is with the weird and random number of reps for each exercise? was there a purpose or some reason that the reps for each thing are like that? do it have to do with the firefighters age or some kind of dates, or what am i missing? to have to constantly be interupted to and distracted to look and see how many reps of the next thing and then try to remember would be really annoying.
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Old 07-13-2013, 11:21 AM   #8
Christopher Morris
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Re: Today our box did a homemade Hero WOD for the AZ Hotshots! Check it out.

Maybe Joe can give more insight to the reason for the rep numbers.

I surely wouldn't want to be coaching this WOD in group class. I did this at home. I knew it would be long, so the intensity wasn't very high. It was more like skill work on a bunch of different movements.
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Old 07-13-2013, 08:49 PM   #9
Joe Spinelli
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Re: Today our box did a homemade Hero WOD for the AZ Hotshots! Check it out.

Yes - the rep counts corresponded with the ages of the firefighters that passed.

She said she originally had each exercise at 19 reps, for the number that were killed, but that seemed too easy. She said she did not expect it to take as long as it did (took me 56:00 also), so that's the reason for the light weights.

The best time at our box was 36: something.
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Old 07-13-2013, 09:29 PM   #10
Kainoa Bostock
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Re: Today our box did a homemade Hero WOD for the AZ Hotshots! Check it out.

I'm with Jeff on this one. Sure, it's long and difficult to get through, but will it safely improve your level of fitness? And, as Andrew said, that rep scheme (while admirably meaningful) just looks ****ing annoying.
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