6/20/22- Big sexy hero Wod

Fitness Testing Month 

5 Rounds For Time 6 Deadlifts (315/205 lb) 6 Burpees 5 Cleans (225/155 lb) 5 Chest-to-Bar Pull-Ups 4 Thrusters (155/115 lb) 4 Muscle-Ups

Sgt. Lance “Big Sexy” McLean, 38, of Biloxi, Mississippi, died on June 29, 2013, from a gunshot wound he sustained in the line of duty on June 28, 2013. Prior to his death, McLean served as a Sergeant with the Sheriff’s Office, and as a member of the SWAT Team in Hood County, Texas. He is survived by his wife, Katy; and two children, Abigail and Quinton. The “Big Sexy” Hero WOD was first posted on CrossFit main site as the workout of the day for Wednesday, March 9, 2016 (“160309“). In 2022, after competitive athlete and coach Travis Mead @animal181 completed his 365 straight days of hero WODs, in an interview with Morning Chalk Up @morningchalkup, he stated that “Big Sexy” was the most “fun” hero WOD he did over the course of the year.

Tuesday 

Jerk-Face

4 Rounds Every 5 Minutes complete: 500m Sprint 2 push Jerks + 1 split jerk Score will be 4 sprint times + your heaviest lift.

Wednesday 

Going Nowhere AMRAP 3: 25 Bar-Facing Burpees Max Front Squats (155/105#) Rest 3 Minutes AMRAP 3: 25 Bar-Facing Burpees Max Front Squats (135/95#) Rest 3 Minutes AMRAP 3: 25 Bar-Facing Burpees Max Front Squats (115/85#) Rest 3 Minutes AMRAP 3: 25 Bar-Facing Burpees Max Front Squats (95/65#)

Thursday 

Big Easy

10 rounds for time: 250m row 12/9 cal bike *rest 1 minute between rds Score is total time counting the rest.

Friday 

Channel 25

AMRAP 25: 7 Box Jump Overs (24″/20″) 7 Pull-ups 7 Power Snatches (75/55#) Every 5 Minutes [Starting at 0:00]: 400 Meter Run
Saturday 

Max Reps 60 sec max 20' shuttle sprints (5mats) rest 1 min 60 sec double unders rest 1 min 60 sec max WB 1min rest 45 sec max 20' shuttle sprints (5mats) rest 45 sec 45 sec double unders rest 45 sec 45 sec max WB 45 sec rest 30 sec max 20' shuttle sprints (5mats) rest 30 sec 30 sec double unders rest 30 sec 30 sec max WB 30 sec rest Score total shuttle sprints, total double unders, total wall balls