CrossFit Porto Seguro Memorial WOD
- AMRAP in 21 minutes
- 17 Overhead Squats (95/65 lb)
- 17 Pull-Ups
- 46 Alternating Lunges
- 92 Double-Unders
- Every 5 minutes, complete:
- Bar Over Burpees**
- 2 minute Dead Hang Hold
- 3 Burpees*
- *Perform after every break from the Hang Hold.
On a 21-minute clock, complete as many rounds and repetitions as possible (AMRAP) of 17 Overhead Squats, 17 Pull-Ups, 46 Lunges, and 92 Double-Unders. **With the 20% of your Bodyweight, complete Bar Over Burpees in repetitions every 5 minutes. For example, if you weigh 200 lbs, complete 40 Bar Over Burpees every 5 minutes. Then to complete the workout, perform the buy-out of 2 minute Hang Hold. Every time you let go of the Pull-Up Bar, complete 3 Burpees.
Score is the total number of rounds and repetitions completed before the 21-minute clock stops.
About the wod
Background: This workout is dedicated to Joaquim José da Silva Xavier, also known as Tiradentes, who was a leading member of the colonial Brazilian revolutionary movement known as Inconfidência Mineira, whose aim was full independence from Portuguese colonial power and creation of a Brazilian republic.
Born on November 12, 1746, Tiradentes was the fourth of seven children of Portuguese born Domingos da Silva Santos and of Brazilian born Antônia da Encarnação Xavier.
The movement of the Inconfidência Mineira was articulated by those who considered the tax collection as “the fifth”, a rate of 1/5 of the gold mining and the debts, the “Derrama”, as abusive. It was an act of the Portuguese government, where all those who owed debts to the Crown would have their assets confiscated.
Sentenced for treason, Tiradentes received the death penalty, hanged, beheaded, and quartered on April 21, 1972, now celebrated as Tiradentes Day.
The rep scheme signifies:
– 17-42 reps for the year when Tiradentes was born
– 17-92 for the year when he died.