Saturday 11.20.10

U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman.

Four rounds for time of:
- 100 foot Overhead Walking lunge (45/25 bumper plate)
- 30 Box jump (24"/20")
- 20 Wallball shots (Heaviest ball possible to a 10' target)
- 10 Handstand push-ups

This is a hero WOD so do it justice!  On the lunges make sure your trailing knee touches the ground.  On the box jumps choose the highest box you can get to and make sure to fully open the hip at the top.  Go to the 10' target on the wall ball shots, even if you have to scale down the size ball you normally use to get it there.  For the HSPU's, use a target like an Abmat (or a few Abmats if necessary) to ensure consistent range of motion.  Always be looking to gradually increase that range of motion.

For those following the Handstand Push Up Challenge, (Dat #5) the reps in this WOD will more than suffice!  If you missed one of the strength days and want to make it up, you can do that as well!

Post times to the comments section!  bc


  1. sorry to miss this one! It looks fun....but I have a massage at 8 am.....

    See ya'll Monday!

  2. I really slacked on this workout. It took me 30 minutes :( but i know i could of done a lot better.

    Four rounds:
    Walking lunges 25lb plate
    30 box jumps 24"/20"
    20 wall balls (10 pound)
    10 HSPU 1/2 mats (mostly 2)

  3. HSPU's Day 5

    I can already feel myself getting more depth!

  4. HSPU Challenge Day #5 done in the locker room at work!

  5. "Blake" 23:15
    Was able to do HSPUs in a WOD for the first time, thanks to stacked abmats! Never tried that before. They were microscopic pushups and I used 3 mats, but it's a start!

  6. 31:52
    100 ft lunges w/25# overhead
    30 box jumps (16")
    20 wall balls (10#s)
    10 pike HSPUs

  7. HSPU Day 5. Not too easy on carpet and a raised foundation.

  8. 27:13. I had nothing today. Super poor performance. This WOD crushed me.