Hero WOD for Trooper Javier Arana Jr.
- For Time
- Buy-In: 2,010 meter Row
- Then, 2 Rounds of:
- 11 Dumbbell Hang Power Snatches (2x50/35 lb)
- 18 Dumbbell Front Squats (2x50/35 lb)
- Directly into:
- 32 Devil Presses (2x50/35 lb)
- Then, 2 Rounds of:
- 3 Arana Jr. Complexes (2x50/35 lb)*
- 24 Double Dumbbell Deadlifts (2x50/35 lb)
- Finally, complete:
- 1 mile Run with Weighted Vest and Facial Covering (20/14 lb)
- *1 Arana Jr.Complex is 1 rep each in order of: 1 Dumbbell Squat Clean, 1 Dumbbell Hang Squat Clean, 1 Dumbbell Front Squat, 1 Dumbbell Push Press, and 1 Dumbbell Thruster
With a running clock, as fast as possible complete the prescribed work in the order written.
Score is the time on the clock when the 1 mile run is completed.
The workout will focus on muscular overload. It is intentionally designed to overload musculature with specific sets of movements and stops you with extreme muscular fatigue.
The overall workout is physically and mentally challenging and requires a “sustain” pacing in order to stay in the fight and complete within 45 minutes. The expected time of completion for this workout is about 35-45 minutes but could take as long as 1 hour to complete depending on the current fitness level.
About the wod
Background: This workout is dedicated to Trooper Javier Arana Jr. who was killed in an automobile accident as he responded to assist a vehicle pursuit in El Paso, Texas on March 24, 2012.
During the response, Trooper Arana’s vehicle collided with a pickup truck near the intersection of Joe Battle Boulevard and Bob Hope Drive. Trooper Arana’s patrol car burst into flames upon impact. Trooper Arana was a U.S. Marine Corps veteran and had served with the Texas Highway Patrol for two years. He is survived by his wife and five children.
The workout was designed by Texas State Police Officer Bobby Flores, CF-L1. He did not know Javier personally by he was asked by a few of his co-workers to come up with a hero workout for Trooper Arana Jr.
The rep scheme signifies:
– 2,010 meter for the year when Trooper Arana Jr. joined Texas Department of Public Safety (DPS)
– 11 and 18 reps for the date when he joined the department on November 18, 2010
– 2 rounds for his 2 years of service in the department
– 32 reps for Javier’s age when he passed
– 3 and 24 reps for the date when he passed away on March 24
– 5 movements from the Arana complex for the 5 children left behind.