Name: Playbook - Claire Thomas - W5/D5 HERO WOD
Uploaded: 2024-02-02T19:19:09.713Z
Duration: 45 min
Description: W5/D5 HERO WOD

Kim Earnest

Whew! Finished just under 30 min. Had to improvise rows for pull ups.

Amanda

43.15 😅 Happy freedom Friday! 🇺🇸

Courtney Rodriguez

Hannah

I think I died, was brought back to life, then died again 😂😵

Caitlin Phillips

Hannah 

Elysa

36:40

I need to work on pushing my speed but still 🥵

Completed in 35:52, didn’t have a treadmill and snowing out so I did elliptical.

Caity

Subbed pull ups due to hurt shoulder.  Thank you!!

Kori

Highest my heart rate has gotten in a while. Had to just keep pushing through. Thankful for those who serve!

Happy Veteran’s day to all of our active and fallen soldiers! God bless America!! 🇺🇸
Thank you Claire! 💛

Who would of thought I would look forward to sprinting so much?!

33:25. First WOD I’ve done that many strict pull ups!

Chandra

Megan Finestein

WODs are always worth it, no matter how difficult!

Amanda Dunn

I was dreading this workout and kept putting it off. Pushed thru one round at a time doing modifications- jumping pull ups and on the stationary bike. Feel accomplished!!

Leah

Holy sprints- def more of a medium to hard run at the end, but I finished!

Kerry

Y’all that was brutally humbling-thank goodness for the 92degree Tx cold front for those runs! 🥵

Krista

Lynn 

I am sick today, I tried, but not even close. My advice: hit this on a day when you are feeling jacked.

Stefanie Dodson

Daneeka

Waited for the thunderstorm to pass for a hour before finally getting started inside. Jumped rope instead. 😮‍💨

Brittany

Love hero WOD’s! ❤️‍🩹❤️‍🔥🔥🇺🇸
Was able to do all pull up sets unbroken, green band with kip!💪🏼 getting stronger!

Karla

Johanna

The hardest one to this date!!! I’m dead!!!!

Victoria

Jamie

Melanie

Rachel

Pull ups were a struggle at about the 4th round but love doing them!

Bella

I’ve done this one before and love it! It reminds me of the Murph and that one is close to my heart. 
This time around I did it with a 16# weighted vest, I set a TC of 40 mins instead of the 30 for bw. I got it done in 37:43!! 
🥵🔥🥵🔥🥵🔥

Kristal

Tiffany

Nicole

Oops didn’t take a break inbetween but it was a doozy !

yangBAE

I think that’s the closest I’ve come to death

sarah

Julie Bender

Today I learned that 100m is .1 of a mile 😅😅

Kaitlyn Larson

These hero WOD’s always look so simple on paper…then they kill you

Operating at less than 50% with sickness and some other stuff. This wasn’t pretty and I only did half of it then went for a 2mi walk.

I pushed this workout off all day and got in my head about it. Finally got it done and I think it might have been a favorite for me!

Gabrielle

Faye

30:02 with modified pull-ups and DB rows! 🔥 that was spicy

Annie

Charity

45 mins and now my light grey sweatshirt is now dark grey 🤣🥵

That was hard! Felt so good after finishing my 10th round though 👍🏼

Jessica

Killer!!! My face was a red tomato!! And a felt a little like 🤢🤮

Cindy Weaver

Note to self -Never say easy enough!  🤪

Cheryl Sweat

Antonia Hanlon

Week 5, 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. ❤️

Complete 10 rounds of the circuit as fast as you can. 

U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, assigned to the 10th Air Support Operations Squadron, based in Fort Riley, Kansas, was killed on January 3, 2010, by an improvised explosive device in Zhari district, Kandahar Province, Afghanistan. He is survived by his wife Tiffany, daughter Chloe, parents Gary and Paula, and brother Ryan.

- Sprint for time, distance, or calories
- Increase speed as comfortable

Assault air runner - sprint

- Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Pull ups

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- Jump up in the air and bring your hands over your head

Burpees

Bradley

W5/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!!

Isma

Functional Body Plan Intro

Kendra Carson

Marsha Ross

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

Diana

W1/D1 BACK SQUATS + CONDITIONING

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

Brittney

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!

Samantha Gonzalez

Jacquie

Natalie

W1/D4 ACTIVE RECOVERY/LISS

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 🇺🇸

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.

W1/D5 HERO WOD

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

Crystal

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

Crazy how a weekend off, with poor diet makes your endurance tank. Here’s to being back on track after being off 3 days.

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

Kari

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. 🫡

W5/D5 HERO WOD

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