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“Sgt. Jim O'Connor”

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Hero WOD for James O'Connor

424 29
  • For Time
  • 3 Rounds of:
  • 3 Dumbbell Man Makers (2x40/25 lb)
  • 13 Pull-Ups
  • 13 Burpees
  • 20 Sit-Ups
  • 200 meter Run
  • Then, 8 Rounds of:
  • 8 Push-Ups
  • 16 Kettlebell Swings (53/35 lb)
  • 16 Weighted Alternating Lunges (53/35 lb)
  • 2 Deadlifts (225/155 lb)

With a running clock, complete the prescribed work in the order written as fast as possible (“For Time“).

Score is the time on the clock when the last round of the Deadlifts is completed.


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namesake photo

Background: This workout is dedicated to Sergeant James R. O’Connor “Jim”, of Philadelphia PA, who was killed tragically in the line of duty, on Friday, March 13, 2020, at the age of 46.

Sgt. O’Connor was a 23-year veteran of the police force and served on the SWAT unit for 15 years. Jim was a loving husband, an amazing Father of two, and a cherished Pop. He will never be forgotten in his community and will be honored by everyone for his dedication and sacrifice.

The workout was designed by Coach Marissa Hershock @marissahershock of Fitness by Erica Gym @ericabfit205 (Philadelphia, PA, USA). They have a lot of cops/family members of cops that come to their gym so “it felt great to make this up for everyone to honor him.”

The rep scheme signifies:
– 3-13-20-200 for the date when Sgt. O’Connor died on March 13, 2020
– 8-16-2 for his badge number.

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