Here we go again. Great participation last week. Great to see guys stretch themselves and push each other and get as many miles as possible. So, without further adieu, here’s week 5. It’s a familiar workout for those RED regulars and it’s a great benchwork workout. It’s simple and requires no equipment and is all body weight so everyone can participate
Captrure the COVID-19 Flag Week 5 Challenge
Loredo – WOD
Background: U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82d Airborne Division, based in Fort Bragg, NC, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device.
He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique.
The 6 rounds represent the month (June) and 24 repetitions represent the day Eddie died.
Workout:
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6 rounds for time
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24 air squats – https://m.youtube.com/watch?v=rMvwVtlqjTE
24 merkins – https://m.youtube.com/watch?v=0pkjOk0EiAk&list=PLdWvFCOAvyr3EWQhtfcEMd3DVM5sJdPL4&index=12&t=0s
24 walking lunges – https://m.youtube.com/watch?v=DlhojghkaQ0&list=PLdWvFCOAvyr3EWQhtfcEMd3DVM5sJdPL4&index=24
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Count EACH leg for the lunges. Meaning you will do 48 total lunge steps each round
400 meter run
Track total time
Scoring
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1 point for each PAX that participates
1 bonus point if each member of your team participates
1 point for fastest average team time
Bonus points available for individual time improvement based on scale below. Most of us have done this WOD before so we have a baseline time. In fact for those who did the IPC 2019 edition, this was week 0 and those times will be used as your benchmark time. If you didn’t participate in IPC 2019 (What’s wrong with you?!?!) but you have plenty of opportunities to do it twice this week and improve.
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For each 5 second of time improvement, you will get 1 point with a max of 12 points per PAX.
Notes
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Use the bonus point as a way to push yourself. If you’re not sure what your benchmark time is, go to f3greenwood.com and click on the IronPax Challenge tab and you can access each weeks results. Find your name and that’s your time
Each exercise has a youtube link above to demonstrate proper form for the exercises because while they are simple, they are also easy to lose form because of the clock. Focus on the form and you will get faster.
Thanks for playing and until next time,
BenGay