Hard Difficulty
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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.
Choose Your Skill Level
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