Tuesday 09/01/2020

HERO WOD “HAVANA”

Italian Army C.le Magg. Sc. Roberto Marchini, 28, of Viterbo, Italy, died during a reconnaissance mission in Afghanistan's Bakwa district on July 12, 2011. Marchini served in the 8th Airborne Combat Engineer Regiment, Folgore Brigade.

While on base, Marchini used whatever he could find to do CrossFit, often incorporating farmers carries, sandbag runs and tire flips in his workouts. His favorite exercises were double-unders, push-ups and power cleans.

Marchini is survived by numerous friends and family members.

WOD

“Hero workouts are notoriously difficult, mentally and physically. Choose options that challenge you throughout. Each exercise should require multiple sets to complete, but reduce the reps as needed so you can finish several rounds of the workout.

AMRAP 25

150 Double Under

50 Push Ups

15 Power Clean 185/125 (use a challenging weight for you)

SCALING OPTIONS

*There are many ways we can scale this workout so that the intended stimulus is achieved!

Here are a few examples:

AMRAP 25

100 double-unders

30 push-ups

10 power cleans

Men: 135 lb.

Women: 95 lb.

AMRAP 20

75 single-unders

20 knee push-ups

10 power cleans

Men: 75 lb.

Women: 55 lb.