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“19’s Heroes”

verified

CrossFit Guarda Tribute WOD

384 25
  • For Time
  • 100 Double-Unders
  • 90 Superman Holds
  • 80 Shotguns
  • 70 Jumping Lunges
  • 60 Reverse Snow Angels
  • 50 Handstand Push-Ups
  • 60 Reverse Snow Angels
  • 70 Jumping Lunges
  • 80 Shotguns
  • 90 Superman Holds
  • 100 Double-Unders

With a running clock, as fast as possible perform the prescribed work in the order written.

Score is the time on the clock when the second set of the 100 Double-Unders is completed.

Movement Standards

Shotgun: From a Hollow Hold position, perform a Tuck Up with an explosive return to the Hollow Hold position at the end of each rep. Watch: Shotgun Movement Demo

Reverse Snow Angel: Lay flat on the ground with the stomach touching the ground. Lift both legs and arms in the air similar to Superman Hold. Move the arms from the top of the head towards the back in a semi-circle motion as if drawing wings with your arms. From the back, move the hand overhead from the starting position to count as one rep. Watch: Reverse Snow Angel Movement Demo

Jumping Lunge: This is a standard Lunge wherein athlete jumps in the air during full extension.

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Background: This workout is dedicated to all the health care workers who responded to the COVID-19 pandemic in 2020.

The tribute was created by Head Coach Luís Rolo @sitjarollo, owner of CrossFit Guarda @crossfitguarda (Guarda, Portugal).

From their original post, “it is not just dead heroes who deserve homage. Nowadays and in a Box full of health professionals, we think that living heroes should also be honored. For the effort, dedication, and risks they are taking, both here and in the rest of the world, here is our “Hero WOD” for all of them.”

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