Name: Playbook - Claire Thomas - W1/D5 HERO WOD
Uploaded: 2024-02-02T19:19:09.246Z
Duration: 30 min
Description: W1/D5 HERO WOD

I’m an army wife. This hurts my heart to read. Thank you Corporal McGhee and your family for the ultimate sacrifice. The USA s truly the greatest nation on earth because of the brave 🇺🇸

Brittney

Sarah

I’m sure I would’ve loved a LISS day today but the chips fell this way so I was sloooooow & steady. 125 for deadlifts, pushups on my knees, and step ups definitely happened throughout.

Brittany

Crystal

Karylie Cardenas

Jessi Mollak

Jacquie

It was challenging, I’d like to do this again to see how much I’ve improved.

Ashanta

Samantha Gonzalez

Got through 16 rounds and started my 17th. 135# on the deadlift. Worried about my ability to move tomorrow 😂

Hannah

The Hero WOD’s are my favorite!!! Even convinced my husband to do it! 💪

Ashley

Felt awesome doing this in memoriam of a soldier. Kept me focused and pushed me. God bless our Marines 🇺🇸

15 rounds

Sabrina

18 rounds exactly. 135 lb deadlift and 20 inch box jumps

Marta

I just did 3 rounds as part of my leg workout today.

Stefanie Dodson

Thinking of those who fight for our country and all the young lives lost 💜 13 rounds in memoriam

Marcella

Great purpose... Kept me going.
15 rounds 🤪

Natalie

Wow, this was a tough one. The story is so powerful to think about while working out

Could only get 7x in 18min. Gassed myself and didn’t pace! Been a tough week in the gym

Will

Johanna

Lindsay

Kristin Hebein

Did 16 rounds with only 65 lb for deadlifts and did step ups instead of jump ups. Still feel good 👍💪🏻

Iuliia

Isma

Kelli

Kevin Gonzalez

14 rounds with 185# deadlift. Laid on the ground for a solid 15 minutes after that. Thank you to those who have sacrificed so much if not everything to protect us🇺🇸

Kelsey

I found this to repetitive really struggled mentally

Beth

Jessie

Enjoyed it but back to back deadlift days is rough! 😅

Caitlin

135 lbs for deadlift, no modifications for 17 rounds! I’m dead 😎

Katie

Grateful I GET to do hard things 🇺🇸!

Courtney

I feel like I went harder when it got tough thinking about the freedoms afforded to us and how strong this man was to go for so many deployments at such a young age.

Audrea Woll

Thank you to all of our past, current, and future service men and women.  

Did 15.66 rounds, all but 2 rounds were modified push ups but it was a great push.  

Did 135# deadlifts.  

Happy weekend team! 💪

Done!! New PR for deadlifts…140 lbs!! 👏🏻👏🏻

Laurie Messer

Hannah 

christian

11 rounds in 30 minutes (135lb deadlifts) 😅😅

Kaitlyn

The number of reps kept my thoughts on the purpose and meaning of this workout.

Kim Michels

I’m so sore from this weeks workouts, this didn’t make it better 🫢

Victoria

10 rounds!!! 155 on my deadlifts! Surprisingly it felt light. I definitely could have gone heavier! 💪🏽

Courtney Rodriguez

Got 11.33 times through 🥵🥵wowzers my arms are gonna be sore tomorrow!

Marie Kellum

20 rounds with 135 lbs for deadlifts. Good burn! 🥵😍

Amanda

Nicole

Antonia Hanlon

Ashton

Rachel

Miranda

Week 1, Day 5: Freedom Friday

Every Friday (or 5th day depending on when you start this program) you will see a “Hero WOD.” I wanted to explain what this means, in case you aren’t familiar with the term. Hero WODs are traditionally workouts created in honor of heroes who have died in the line of duty. Many are named after men and women who lost their lives fighting in war, whereas others are men and women who died right here at home, defending and protecting their community as police officers, firefighters and paramedics.

So, why did I program Hero WODs into my app? To honor the fallen & to remember them in some small way. There is something so incredibly motivating & powerful when you workout in honor of somebody who has lost their life to protect others. These workouts are far from easy. But that’s the point! They are supposed to challenge you. They are supposed to hurt. Just when you find yourself wanting to give up or slow down, remember how lucky you are to be alive & to GET TO workout & to feel pain. The title of each Freedom Friday workout is the name of the hero who we will honor. I have provided specific information about the hero that today’s workout is dedicated to. It’s located in the details under each exercise. I encourage you to read this prior to starting the workout, so that you can feel even more inspired & grateful while you train. 💛

Set a 30 minute timer & complete as many rounds as possible before time is up!

Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.

- Place the bar just above your feet
- Engage your lats
- Pull the bar up keeping a neutral spine 
- Reach full extension keeping your upper body tight

Deadlifts

- Start with your hands just outside the shoulders 
- Bend at the elbows to lower down 
- Extend your arms engaging your chest as you press up 
- Keep your core tight throughout the movement

Push ups

- Stand a few inches in front of the box
- Press hips back, lower down and jump on top of the box
- Land softly on the box
- Complete the movement by standing up tall before hopping down (or stepping down one foot at a time)

Box jumps

McGhee

W1/D5 HERO WOD

I’m back for round 3 of this amazing program!

Starting to train for a Spartan race and I thought these workouts would be perfect!!

Functional Body Plan Intro

I missed doing this kind of workout and feeling strong and energized 💪🏻 it's really fun!

Diana

This felt really good. Can’t wait for tomorrow!!

W1/D1 BACK SQUATS + CONDITIONING

Love how these workouts are working on getting stronger, lifting heavier!

Abigail

W1/D2 PUSH PRESS + CONDITIONING

That sucked. I need to improve toes to bar

W1/D3 POWER CLEANS + CONDITIONING

I was not anticipating such a long run and a faster pace! Felt great!

W1/D4 ACTIVE RECOVERY/LISS

I loved that one!! And it’s the first handstand I have done in a bit!!

W1/D6 DEADLIFTS + CONDITIONING

Needed this rest day. Went to yoga also 🧘🏻‍♀️

Emmi

Due to a long tiring day, I'm declaring this as my rest day..😔

Lauren Hamilton

Longest week off due to being sick! Back at it now

W1/D7 REST

Simple but gets the heart rate up. Love having heavy lifts and functional things.

Kari

Harold

W2/D1 FRONT SQUATS + CONDITIONING

Loved it! The 7 minutes of wall stands took me a bit

TRENT JOHNSON

After arm day in the gym 13hours ago I don’t know if I was ready for this. 😤🫥 95lbs for 5 reps on barbell bench press then dropped to 75lbs. Handstand hold didn’t happen in full, I tapped out at 2:21 and I’m ok with that today. 🫡

W1/D5 HERO WOD

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