Once in a while it’s important to measure where you are and if you make any progress after performing exercises and specific training. In CrossFit there are various benchmark WOD’s you can use to measure.
Today we used another type of WOD as a benchmark, a hero WOD, named Zachery Tellier. Hero WOD’s are a tribute to fallen first responders or or members of the military who died while serving in the line of duty.
My partner performed the beginner version
I did a slightly adjusted version
- 10 Burpees
- 10 Burpees
- 15 Push-Ups
- 10 Burpees
- 15 Push-Ups
- 20 Lunges
- 10 Burpees
- 15 Push-Ups
- 20 Lunges
- 30 Sit-Ups
- 10 Burpees
- 15 Push-Ups
- 20 Lunges
- 30 Sit-Ups
- 160 Air Squats
- 10 Burpees
- 10 Burpees
- 25 Push-Ups
- 10 Burpees
- 25 Push-Ups
- 50 Lunges
- 10 Burpees
- 25 Push-Ups
- 50 Lunges
- 75 Sit-Ups
- 10 Burpees
- 25 Push-Ups
- 50 Lunges
- 75 Sit-Ups
- 150 Air Squats
It took us 34:30 to finalise the WOD.