CFRE Humpday Hero WOD 8/12/15

Aug 11th, 2015

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Category: WOD

CFRE Humpday Hero WOD 8/12/15

CrossFit Rugged Edge – CrossFit

This is the final Hero WOD of this cycle we’ve been on! There is a plethora of running and Pushups… roughly 3 miles and 250 Pushups. As always, everything is scalable. If you can’t run, you will row… roughly 7000m which is a lot! If you have to chop the running distances down, you can do so as well as with the rowing.

Warm Up 101 (No Measure)

2 sets, 1 length of the turf of the following:

High Knees

Butt Kickers

Alternating Toe Touches


Walking Lunges

Perfect Stretch

Mobility 101 (No Measure)

Complete the following progression: Squat stretch, Long Lunge Right, Pigeon Pose Right, Squat Stretch, Long Lunge Left, Pigeon Pose Left, Squat Stretch, Rollie Pollie, Cross-legged Stretch Right, Lower Back Stretch Right, Cross-legged Stretch Left, Lower Back Stretch Left. Hold all positions of the progression for 10 seconds.

Deadlift (2×5@55, 1@80, 1@85, 1@90)

Capoot (Time)

For Time:

100 push-ups

Run 800 meters

75 push-ups

Run 1,200 meters

50 push-ups

Run 1,600 meters

25 push-ups

Run 2,000 meters
In honor of Officer James Lowell Capoot, of the Vallejo Police Department, died Nov. 17, 2011, in the line of duty.
To learn more about Capoot click here

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