Name: Playbook - Dana Linn Bailey - HIIT & ABS | Saturday | 4/20
Uploaded: 2024-04-21T23:00:36.539Z
Duration: 60 min
Description: HIIT & ABS | Saturday | 4/20

Always love the Hero WODS.  God Bless Scotty and our Troops!

This dedication to the Selfless Honor Navy Seal “Scotty” never forgotten in our hearts & minds 🇺🇸may he live forever in paradise.

Leigh

I had to drop a set for time but a great workout.

Angela Chapparosa

4/20: HIIT

HERO WOD "SCOTTY": 5 Rounds for Time
- 30 cal rower
- 30 walking lunges or stationary (50/35lb)
- 30 deadlifts (135/95lbs)
- 100 double unders or singles or jumping jacks
- 26 KB swings (53/35lb)
 
* Depending on time, you could do this by yourself or split and work as a team with a partner, just doing half the reps. I did this by myself and took me like a good 45 minutes

Core Circuit: 3 Rounds x 30 sec each
- Hollow Body Fly Away (add 3-5lbs in hands)
- Weighted Hollow Body Flutter Kicks (weight in hands behind head)
- V-sit Up and Over  (up and over dumbbell)

This workout is dedicated to Scotty Wirtz who was killed in Syria by a suicide bomber on January 16, 2019. He was working for the Defense Intelligence Agency (DIA) at the time.

Born on December 12, 1976, Wirtz was a Navy Seal for 10 years. He had been employed by the Defense Intelligence Agency since 2017 and completed three deployments for the agency in the Middle East.

His military awards and decorations include the SEAL Insignia, Navy and Marine Corps Achievement Medal, Good Conduct Medal, National Defense Service Medal, Rifle Marksmanship Ribbon, and Pistol Expert Medal. His DIA awards include the Secretary of Defense Medal for the Global War on Terrorism.

The workout was designed by Justin Dickson @justindickson24, owner of Salt Lake City CrossFit @slccrossfit (Salt Lake City, UT, USA), who was a friend of Scotty.

The rep scheme signifies:
– 5 rounds for the SEAL Team 5
– 216 reps per round for the BUDS Class 216.

SCOTTY

5 Rounds for Time
- 30 cal rower
- 30 walking lunges or stationary (50/35lb)
- 30 deadlifts (135/95lbs)
- 100 double unders or singles or jumping jacks
- 26 KB swings (53/35lb)

- Sit up straight and bend forward at the hips
- Come forward on the rower 
- Push against the foot pedals and extend your legs while bringing your hands to your upper abdominal area
- Straighten your arms, bending the knees, and bring your body forward again

Row (Erg)

- Keep your chest up holding two dumbbells at your shoulders or at your sides
- Step forward and bring your back knee down until both legs are at about 90 degrees 
- Step forward and repeat with the opposite leg

DB Walking Lunges

- Approach the bar so that it is centered over your feet
- Take a big breath and then lower your hips and flex the knees until your shins contact the bar
- Look forward with your head
- Keep your chest up, begin driving through the heels to move the weight upward
- After the bar passes the knees aggressively pull the bar back, pulling your shoulder blades together as you drive your hips forward into the bar
- Lower the bar by bending at the hips and guiding it to the floor

Barbell Conventional Deadlift

Double Under: Jump rope with the rope passing under your feet twice each jump (100 reps)

Single Under: Jump rope with the rope passing under your feet once each jump

Jumping Jacks: Start by standing with your feet together. In one motion, jump your feet out to the side and raise your arms above your head. Immediately reverse the motion by jumping back to the starting position

Double Unders or Single Unders or Jumping Jacks

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift Kettlebell off the ground allowing it to swing between your legs
- Drive your hips forward propelling the kettlebell forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

Russian KB Swing

HERO WOD "Scotty"

3 Rounds x 30 sec each

- Hollow Body Fly Away (add 3-5lbs in hands)
- Weighted Hollow Body Flutter Kicks (weight in hands behind head)
- V-sit Up and Over  (up and over dumbbell)

- Start with your arms forward and legs extended 
- Bring your legs and torso up, circling your hands out an up overhead 
- Lower your arms and legs with out touching the floor 
- Repeating the sequence for time or reps

Hollow Body Fly Aways

- Lying with your arms extended and your shoulders off the ground
- Point your toes forward
- Move your legs up and down rapidly
- Keep core tight and activated throughout the movement

Hollow Body Flutter Kicks

- Seated with your legs straight out in front of you and hands behind you for support 
- Lift your legs up and over a stationary object
- Engaging your core throughout the movement

HIIT & ABS | Saturday | 4/20

Community

More workouts from Dana Linn Bailey