Hero WOD 18D

Today we’re honored to dedicate RED Friday to all of the life savers in the combat zone, especially the Special Forces Medic – The 18D

OVERVIEW

Special forces medical sergeants are considered to be the finest first-response/trauma medical technicians in the world.

Though they’re primarily trained with an emphasis on trauma medicine, they also have a working knowledge of dentistry, veterinary care, public sanitation, water quality and optometry.

TRAINING

Due to the wide variety of missions, special forces medical sergeants are trained swimmers, paratroopers and survival experts, as well as trained in many forms of combat. Training for the special forces medical sergeants consists of 60 weeks of formal classroom training and practice exercises.

Some of the skills you’ll learn are:

• Physical conditioning, parachuting, swimming and scuba diving

• Using land warfare weapons and communications devices

• Handling and using explosives

• Bomb and mine disposal

HELPFUL SKILLS

• Readiness to accept a challenge and face danger

• Ability to stay in top physical condition

• Interest in medicine and science

• Ability to remain calm in stressful situations

Today at Mayfair Park, in the vb court!

R.E.D. Friday @vb court

  • 120ft sled drag 95/45 (+)
  • 120ft renegade row 53/45/26
  • 120ft kb walking swings
  • 120ft kb lunges
  • 120ft sled drag
  • 50 x kb cleans
  • 50 x kb sit ups
  • 50 x kb pp
  • 50 x push ups
  • 120ft sled drag

Great quick info IG video of 18_zulu

Caked

Today we’re going to get caked in a bit of sand, not sugar cookie style (if you know the reference). However we are going to be using sandbags, and kettlebells to play with.

This week we’ll be picking up the tempo so today is the kick off to a Spooky & Scary Halloween WOD week.

Have fun and hope you will join us.

At Roos Recreational Center, Forest Park, IL.

@Vb court – AFAP

  • 20 x squats
  • 50 x kb swings
  • 30 x sb cleans
  • 20 x kb pp
  • 30 x sb thrusters
  • 60ft sb lunges
  • 120ft sb clean and toss
  • 20 x sb get ups
  • 100 x flutter kicks

Iron sharpens iron

I’ve heard it said that to being strong mentally, physically, and spiritually you need to have mentors help you walk through those steps so that you can become the wonderful you that you’re destined to become.

Some of these individuals you have come in contact with you did not know they were helping to mold you to be a better version of you. They have worn many costumes like teacher, pastor, father, mother, friend, elderly, or the homeless man/woman you shared your grace with.

Small things to make the Big person that is you.

Today we’re at Mayfair Park

VB court w/kb

  • 20 x kb one arm swings (10/arm)
  • 20 x kb goblet squats
  • 60ft kb renegade row / pull through
  • 20 x kb cossacks
  • 20 x kb sit ups
  • 60ft kb renegade row / pull through
  • 20 x kb cleans (10/arm)
  • 20 x kb alternating lunges
  • 60ft kb renegade row / pull through
  • 20 x kb pp (10/arm)
  • 50 x kb swings (R)
  • 60ft kb renegade row / pull through

I said it’s a climb or two

We’re here wondering what benefits may come about from performing hill repeats. One things is for sure it is the power output needed to keep going up and down this darned elevation. Speed of foot falls, leg strength, cadence of turnover, pulling power, lung capacity, breathing cadence…to name a few.

Yes, I know she don’t have big hills here with any type of elevation to speak of. Some may even say that our off ramps from the expressway exits are our urban hills! I wouldn’t argue with that one bit! We have to travel far for real elevation, but we make due with our Hill here at Westchester Woods.

So, today we’re inviting you to join us for a few hill climbs with load.

Rucks On!

• 1 x hill

• 50 x kb swings

• 1 x hill

• 50 x kb cleans

• 1 x hill

• 50 x kb pp

• 1 x hill bear crawl

• 50 x kb sit up

Never forget

We as a nation rally around a few things corporally like Sports teams, Bands, and Holidays. What amazes me is the love we have for those that serve and have served in the service of our country.

Selfless in their decision to sacrifice so much, and at times give their all. Every Friday we Honor individually the Hero who’s given the ultimate sacrifice for our country.

We wear our RED shirts (Remember Everyone Deployed). We wear it with pride, and get our WOD on knowing who we are sweating for, and especially Why we do it.

Today we find ourselves at the Hill in Westchester woods.

RED Friday- Hero WOD

5 rounds with rucks

  • 10 x ruck thrusters
  • 20 x mb wb
  • 40 x kb cleans

Wear your R.E.D.

No dumping allowed!

Training with kettlebells (kb) for any period of time you’ll always hear from your experienced lifters to control your kb from start to finish. Yeah, yeah, you’ve heard it all haven’t you?

Well, the crux is that from start to finish you should be breathing, splinting, swinging, stopping, breathing some more then lowering and Not Dumping your kb just because it’s your last rep.

Will you hurt yourself? Honestly there is a chance once it bounces around it may hit another object than hit you however it may bounce back and smack you really good. So, the other objects maybe another human being in the area so it’s good practice to control it, and not take that chance. I’ve heard some really stupid statements from former clients -“as long as it’s not me I don’t care..”, “well I’ve been lucky this longs so what?”, “you didn’t t tell me at the start of the WOD I couldn’t dump it!”

Really? I sometime daydream of every time they dump it bounces back just close enough to scare the crap out of them. My biggest peeve folks, it truly is. Respect the equipment. Take care of your tools.

Today at Roos Recreational Center, Forest Park, IL

For time –

  • Run 1 mile
  • 20 x push ups

⁃ Then

3 rds

  • 12 x kb clean
  • 10 x mb sit up
  • 10 x sb get ups
  • ⁃ Then
  • 3 rds
    • 10 x sb clean
    • 10 x mb burpee
  • Details
    1. Med ball (mb) sit up – sit up with kb above the head to between feet = 1 rep
    2. Sandbag (sb) get up – with sb on any shoulder proceed to stand up without sb touching floor
    3. Sandbag clean – with sb across feet proceed to clean sb to shoulders and stand upright = 1 rep
    4. MB burpee – perform a push up on mb, then spring up with mb in hands pushing ball over head = 1 rep
  • Magister Nosce!