Ledesma HERO WOD
Honoring Narcotics Detective Carlos Ledesma
A 20-minute gymnastics-focused AMRAP featuring parallette handstand push-ups, toes-to-rings, and medicine ball cleans.
Choose Your Skill Level
The Workout
- 5 Parallette Handstand Push-Ups
- 10 Toes-to-Rings
- 15 Medicine Ball Cleans (20/14 lb)
- AMRAP 20 minutes
Time Cap
20 minutes
Rx Standards
Men (Rx)
20 lb medicine ball
Women (Rx)
14 lb medicine ball
Equipment Needed
Recommended Gear
- Parallettes
- Gymnastics rings
- Wrist wraps (for HSPU)
- Chalk
- Hand grips (optional for rings)
Strategy Overview
This gymnastics-heavy workout requires strong shoulder endurance, core strength, and grip. The parallette HSPU is the limiting movement for most athletes.
Honoring a Hero
In honor of Narcotics Detective Carlos Ledesma, 34, of the Chandler Police Department, Arizona, who was shot and killed by drug dealers on July 28, 2010, during an undercover operation. Survived by wife Sherry and sons Luciano and Elijo.
"Greater love has no one than this: to lay down one's life for one's friends." - John 15:13
Quick Tips for Success
Parallettes add significant difficulty to HSPU
Set up equipment in efficient layout
Chalk frequently for grip movements
Medicine ball cleans are your recovery movement