Train with intent
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 starting point
The prescription
The workout.
Read the standard before deciding how you will approach the effort.
- 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
Workout character
Hard effort
Expect a demanding combination of capacity, pacing, and movement quality.
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
The story
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.
Execution notes
Quick tips for success.
Simple reminders that can help you stay composed when the work starts to accumulate.
Shoulder endurance is the limiting factor
Keep elbows locked during overhead lunges
Use box jumps to shake out shoulders
Pace the first round conservatively