Wednesday 5.29.19

Buy in: Band work 10 reps each- Shoulder complex, pull-aparts, OHS, no-money drill. Mobilize (my friend told me your overhead position is atrocious. For what it’s worth he had been drinking a little bit). Progressively load your barbell and work to fix your “allegedly atrocious” overhead position.


AMRAP in 28 minutes

  • 9 Overhead Squats (115/75 lb)

  • 1 Legless Rope Climb (15 ft rope, from seated position)

  • 12 Bench Presses (115/75 lb)

This is a longer Hero WOD that presents challenging movements and a huge demand on the shoulders. Reduce the loading and pick a challenging modification for the rope climb.

Intermediate Option
Complete as many rounds as possible in 28 minutes of:
9 overhead squats
legless rope climb
12 bench presses

Men: 95-lb. OHS and bench, 15-ft. rope
Women: 65-lb. OHS and bench, 15-ft. rope

Beginner Option
Complete as many rounds as possible in 20 minutes of:
9 overhead squats
rope climb, lying to standing
12 bench presses

Men: 45-lb. OHS and bench
Women: 35-lb. OHS and bench

U.S. Army Staff Sgt. Jeremie "JBo" "Bubba" Border, 28, of Mesquite, Texas, assigned to the 1st Battalion, 1st Special Forces Group (Airborne), based in Torii Station, Okinawa, Japan, died Sept. 1, 2012, in Batur Village, Afghanistan, from wounds suffered when enemy forces attacked his unit with small-arms fire. He is survived by his parents, Mary Border and Robert Harris; sisters, DeLaynie Peek, Katie Border, Ashley Harris and Amanda Pereira; nephews, Robbie and Kayden Pereira; and brothers-in-law, Jason Peek and Roberto Pereira.

The "JBo" Hero WOD was first posted on the CrossFit main site as the workout of the day for Saturday, August 16, 2014 (140816).

Mike Alley