Happy girl landing her muscle up!
Warm up …..Outside ball warm up
HERO WOD ‘TAMA” if anything looks out of reach for you TODAY we will modify
For time:
800-meter single-arm barbell farmers carry, 45/35 lb.
31 toes-to-bars
31 push-ups
31 front squats, 95/65 lb.
400-meter single-arm barbell farmers carry, 95/65 lb.
31 toes-to-bars
31 push-ups
31 hang power cleans, 135/95 lb.
200-meter single-arm barbell farmers carry, 135/95 lb.
Scaling
This Hero workout is long and will tax your grip. It will require focus to maintain balance on the carries. Try to modify the movements but preserve the 31 reps to commemorate Tama’s age. Pick movements that allow you to move continuously and with little rest.
Intermediate Option
For time:
800-meter single-arm barbell farmers carry, 45/35 lb.
31 toes-to-bars/ knees
31 push-ups
31 front squats, 75/55 lb.
400-meter single-arm barbell farmers carry, 75/55 lb.
31 toes-to-bars
31 push-ups
31 hang power cleans, 75/55 lb.
200-meter single-arm barbell farmers carry, 95/65 lb.
Beginner Option
For time:
400-meter single-arm barbell farmers carry, 35/20 lb.
31 V-SITS using dowel to touch toes
31 snake push-ups
31 front squats, 35-/15 lb.
200-meter single-arm barbell farmers carry, 55/35 lb.
31 V-SITS using dowel to touch toes
31 knee push-ups
31 hang power cleans, 55/35 lb.
200-meter single-arm barbell farmers carry, 55/35 lb.
Cpl. Luke Tamatea, 31, of Kawerau, New Zealand, was killed by a roadside bomb on Aug. 19, 2012, while serving with the New Zealand Defence Force in the Bamyan Province of Afghanistan. Tamatea was posted to 1st Battalion Royal New Zealand Infantry Regiment and was serving his second tour in Afghanistan at the time of his death.
He was an avid CrossFit athlete and enjoyed body-weight exercises and practicing farmers carries over long distances in preparation for Special Forces selection.
He is survived by his wife, Sarah Erb; and children, Kyla, Kaytlen, Nikita and Keira.
Scaling
This Hero workout is long and will tax your grip. It will require focus to maintain balance on the carries. Try to modify the movements but preserve the 31 reps to commemorate Tama’s age. Pick movements that allow you to move continuously and with little rest.