Albany CrossFit – Albany CrossFit: WOD – (Be)tter
🇺🇸 A HERO’S STORY
U.S. Marine Cpl. Albert Gettings, 27, of New Castle, Pennsylvania, died on Jan. 5, 2009, while conducting counter-sniper operations in Fallujah, Iraq. Cpl. Gettings was serving as a team leader with the 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, of Camp Lejeune, North Carolina, at the time of his death.
🎖 HERO WOD
40 Min. Time Cap.
Bert (Time)
50 Burpees
Run 400m
100 Push Ups
Run 400m
150 Walking Lunges
Run 400m
200 Air Squats
Run 400m
150 Walking Lunges
Run 400m
100 Push Ups
Run 400m
50 Burpees
[SCALING]:
🔹 VOLUME: The WOD consists of 800 total reps and 1.5 miles of running. Use a combination of REPS & DISTANCE that allows for consistent ROM and avoids failed reps or walking.
Example REPS:
35, 70, 105, 140, 105, 70, 35 (560 reps)
-or-
25, 50, 75, 100, 75, 50, 25 (400 reps)
Example DISTANCES:
200-200-200-200-200-200m (1,200m)
-or-
200-200-400-400-200-200m (1 Mile)
🔹 PUSH-UPS: Use a box with at challenging height.
🔹 SQUATS: Use a target for consistent depth.
🔹 BURPEES: Perform Squat Thrust if needed.