Blake HERO WOD
Honoring U.S. Navy Senior Chief David Blake McLendon
A shoulder-intensive workout featuring overhead walking lunges, box jumps, wall balls, and handstand push-ups across 4 challenging rounds.
Choose Your Skill Level
The Workout
- 100-foot Overhead Walking Lunge (45/25 lb plate)
- 30 Box Jumps (24/20 in)
- 20 Wall Ball Shots (20/14 lb to 10/9 ft)
- 10 Handstand Push-Ups
- Repeat for 4 rounds
Time Cap
35 minutes
Rx Standards
Men (Rx)
45 lb plate, 24" box, 20 lb wall ball to 10 ft
Women (Rx)
25 lb plate, 20" box, 14 lb wall ball to 9 ft
Equipment Needed
Recommended Gear
- Wrist wraps (for handstand push-ups)
- Knee sleeves (for lunges)
- Chalk
- Gymnastics grips (optional)
- Running shoes
Strategy Overview
This workout is a shoulder and leg endurance test with every movement taxing the upper body. Smart pacing on the overhead lunges and strategic rest periods are crucial for completion.
Honoring a Hero
In honor of U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, who was killed on September 21, 2010, in a helicopter crash during combat operations in Afghanistan. Survived by wife Kate, parents David and Mary-Ann, brother Chris, and sister Kelly Lockman.
"Greater love has no one than this: to lay down one's life for one's friends." - John 15:13
Quick Tips for Success
Shoulder endurance is the limiting factor
Keep elbows locked during overhead lunges
Use box jumps to shake out shoulders
Pace the first round conservatively