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Ship HERO WOD

Honoring Canadian Forces Sergeant Sean Ship

A chipper HERO WOD with running, burpee box jumps, and kettlebell swings.

The Workout

  • 9 Rounds for time of:
  • 7 Squat Cleans (185/135 lb)
  • 8 Burpee Box Jumps (24/20")
  • 9 Kettlebell Swings (2/1.5 pood)
  • 400m Run after each round

Rx Standards

Men (Rx)

185lb squat clean, 2 pood KB

Women (Rx)

135lb squat clean, 1.5 pood KB

Equipment Needed

Barbell
Plates
Kettlebell
Box
Running route

Recommended Gear

  • Hand grips (for bar muscle-ups)
  • Wrist wraps (for handstand push-ups)
  • Thumb tape (for bar work)
  • Chalk
  • Running shoes (for rowing transitions)

Strategy Overview

This is a long chipper. Pace the runs and break up reps early.

Honoring a Hero

Honors Canadian Forces Sergeant Sean Ship, killed in Afghanistan in 2006.

"Greater love has no one than this: to lay down one's life for one's friends." - John 15:13

Quick Tips for Success

1

Pace yourself early

2

Break up heavy lifts

3

Stay hydrated