Klepto Hero WOD


This Sunday, I realize that I actually enjoy doing a hero work out once a week. 🙂 In fact, I have been really looking forward to this one.

Klepto Hero WOD

4 rounds for time:

27 Box Jumps (24″ / 20″)
20 burpees
11 squat cleans (145 lbs / 100lbs)

In memory of U.S. Air Force Major David “Klepto” L. Brodeur, 34, of Auburn, MA, assigned to the 11th Air Force, based at Joint Base Elmendorf-Richardson, AK, died on April 27, 2011 in Kabul, Afghanistan, of wounds sustained from gunfire from an Afghan Mileitary trainee. He is survived by his wife Susie, daughter Elizabeth, and son David

I finished the workout in 29:26 minutes, averaging about a 7:15 minutes per round – the first and the last round was about this pace which the middle two rounds were slow. I thought that the burpees were going to be the killer (I did it with a 6″ touch), but it actually ended up being the 11 squat cleans.

  • Pros of this workout – A good mix of fundamental cross fit movements.
  • Cons of this work out – Box jumps and burpees really gases you out. It got my heart rate up so quickly such that squat cleans became challenging even at 100lbs. I definitely need to work on my metcon.

Looking forward to my next weekend’s hero wod already!!!!

Ralph Hero WOD


Sunday is the day that I like to do weights. This is especially since Mondays are generally rest day for me.

I had several hero WODs that I had selected to do one after the other. Holleyman being one of them and Ralph hero wod was another one. What attracts me most about this WOD are the rope climbs.

 Ralph Hero WOD

Four rounds of:

250 pound Deadlift, 8 reps (Ladies – 165 pound)
16 Burpees
15 foot Rope climb, 3 ascents
Run 600 meters

Holleyman Hero WOD


Sunday, I went into the gym and had to do something different -> The gym is doing Murph (A hero WOD)…..and as much as I like hero WODs, Murph is not a favorite of mine especially since I like to be keeping my hands fresh for muscle up practices.

So I asked my coach – Rishi:

  • Wee Lee: Rishi, what can I do? He looked me and said:
  • Rishi: You can do Holleyman! It is a good workout. What can you do power cleans at?
  • Wee Lee: comfortably in a workout 95lbs or 105lbs.
  • Rishi: Deal! This is the work out – 5 Wall ball shots, 3 Handstand push-ups, 1 power clean at 135lbs. 30 rounds!

HOLY COW was what I thought. The rep scheme sounds easy, but 30 rounds. Am I ready? I am not ready for 155lbs power cleans yet, so I said, how about 105 lbs? After some to and fro, we ended at 115 lbs and before I knew it, I started the work out.

I finished the workout in 42 minutes. It was painful due to the handstand push ups. However, I love it and told myself that I will be back doing this workout a couple of times more at 125 lbs, 135 lbs and then eventually at the real weight of 155 lbs. 🙂 Loving it!

  • Pros of this workout – Low reps for movement. Only 5 wallballs at a time – I can do 150 wallballs this way!
  • Cons of this work out – 30 rounds of ANYTHING is deceptively painful. In addition, the 3 Handstand push up is harder than expected in order to protect the neck when doing the negative movement down.

 Holleyman Hero WOD

 Thirty rounds of:

5 Wall ball shots, 20 pound ball
3 Handstand push-ups
225 pound Power clean, 1 rep (Ladies – 155 pound)

In memory of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MS, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, KY, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq.

He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.

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