Friday, 18 February 2011

It's my last day of the strength bias programming and last day of my "week" of hero WODs. Today I'm honoring 1Lt Joseph Helton, USAF. I'm sad and relieved to be done with the strength bias. It's been good to see constant improvement throughout the programming. I hope to see similar results when I transition to the Olympic Lifting bias next week.

U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, Ga., assigned to the 6th Security Forces Squadron at MacDill Air Force Base in Tampa, Fla., was killed September 8th, 2009, while on a mission near Baghdad, Iraq, when an improvised explosive device detonated near his vehicle. Helton is survived by his mother, Jiffy Helton.

WOD:

Shoulder Press 5-3-3-1-1-1-1

5min Rest

"Helton"

Three rounds for time of:
Run 800 meters
30 Dumbbell squat cleans, 50#

30 Burpees

Post loads and time to comments.

RESULTS:
45:51
UPS man showed up in the middle of the WOD and I tried to pause the clock, but it continued going only after a short pause. Probably only lost 30s signing for a package, but it certainly decreased my intensity. The dumbbell squat cleans took the longest. I tried to break them up into sets of 5, but my legs have been smoked this entire week. I tried to break 45min, but the dumbbell squat cleans were taking their toll on my legs. 50# dumbbells are pretty heavy for a guy that only weighs 165#. Still, no excuses. I am glad the week of hero WODs is over. Now to focus on some Oly lifting.