090802 WOD “OPD Hero Workout”

Workout: “OPD Fallen Hero Workout” (from Crossfit Oakland)

opd_logo1

Run 400m
40 deadlifts, 275lb.
40 box jumps, 24″ box
40 push presses, 50lb. Dumbells
Run 400m

Post time to comments.

We wanted to make sure that the number 4 was prominent, in honor of the four who were killed in the line of duty: Sgt Mark Dunakin, Officer John Hege, Sgt Daniel Sakai, and Sgt Ervin Romans.”

Advanced(RX’d):

Run 400m
40 deadlifts, 275lb.
40 box jumps, 24″ box
40 push presses, 50lb. Dumbells
Run 400m

Intermediate:

Run 400m or Row 500m
40 deadlifts, 135lb.
40 box jumps, 20″ box or knee tucks (if you don’t have a box)
40 push presses, 35lb. Dumbells
Run 400m or Row 500m

Beginner:

Run 250m or Row 250m
20 deadlifts, 135lb.
20 box jumps, 20″ box or knee tucks (if you don’t have a box)
20 push presses, 25 or 35lb. Dumbells
Run 250m or Row 250m

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Article: “Reason Why Your Weight Loss Plan Isn’t Working“, Fitness Spotlight

“Weight loss may be 80%+ nutrition (what you eat) and 20% staying active (exercise), but it is also certainly 110% mental. I made a statement a couple articles back about it is more dangerous for someone to diet and fall “off the wagon” than to never have dieted at all.”

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1 Comment

Filed under WOD's

One response to “090802 WOD “OPD Hero Workout”

  1. Did the Crossfit Games “Stadium WOD” today at Diablo Crossfit. Teams of 4, completing various exercises. Good stuff!

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