CrossFit Republic – CrossFit
Bring a Friend Free Saturday – Hero W.O.D. – 35 Minutes
U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, 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.
Loredo (Time)
6 Rounds for time of:
24 Squats
24 Push-ups
24 Walking Lunge Steps
400m Run
In honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on June 24, 2010
To learn more about Loredo click here
If the weather is too uncomfortably cold for an athlete to run, complete a 500/400 Meter Row/Ski or 30/24 Cal Bike
Squats = Air Squats
Tips and Strategy
There are enough movements (and low enough volume per set) in “Loredo” to avoid any major muscle fatigue. Pick a strong pace from the beginning, and go faster as the rounds progress. Round 6 should be a sprint.
Intended Stimulus
This is a workout designed to challenge bodyweight strength and cardiovascular endurance. The athlete should move fast and breathe heavily for the majority of the WOD. When done right, it should feel a little too long, like it should have only been 4 rounds—not 6.
Scaling Options
Reduce the volume (either the total number of rounds or reps) as needed to move smoothly and quickly. A strong pace—and minimal rest breaks—is important to get the benefits of the “Loredo” Hero WOD.
Choose a push-up option that will allow you to start each round with one large set and then move to smaller sets. Avoid hitting failure.
Intermediate
5 Rounds for Time
24 Air Squats
24 Push-Ups
24 Walking Lunge Steps
400 meter Run
Beginner (A)
4 Rounds For Time
24 Air Squats
24 Push-Ups
24 Walking Lunge Steps
400 meter Run
Beginner (B)
3 Rounds for Time:
24 Air Squats
24 Assisted Push-Ups
24 Walking Lunge Steps
400 meter Run