Flashback PHOTO
Saturday WOD 830am/SPIN 7am
LIAMS LIFE WOD
For the past 5 years, gyms around the world have been doing Liam’s WOD. It’s a fun and engaging two-person WOD that is challenging for anyone but can also be scaled so that a first-timer can do it.
Liam Kowal was only 15 months when he was killed by a drunk driver in the middle of the afternoon when his auntie had taken him for a walk in his stroller. Liam’s parents Marcus and Mishel have been working hard ever since to end the senseless act of drunk driving, which claims more than 10,000 lives a year, just in the U.S.
- LIAMS LIFE HERO WOD
- For Time (with a Partner)
- Partner A: 25 Wall Ball Shots (20/14 lb), 15 Toes-to-Bars(or v-ups)
- Partner B: Barbell Hang Hold (65/55 lb)
- Partners switch then repeat.
- Partner A: 25 Box Jumps (24/20 in), 15 Pull-Ups (or ring rows)
- Partner B: Barbell Overhead Hold (65/55 lb) (or plate overhead hold)
- Partners switch then repeat.
- Partner A: 25 Power Cleans (65/55 lb), 15 Handstand Push-Ups (or L-Sitted Presses w/DB)
- Partner B: Pull-Up Bar Hang Hold (or hang from rings)
- Partners switch then repeat.
- Partner A: 25 Back Squats (95/65 lb), 15 Shoulder-to-Overheads (95/65 lb)
- Partner B: Handstand Hold
- Partners switch then repeat.
- Partner A: 25 Kettlebell Swings (24/16 kg), 15 Burpees
- Partner B: Barbell Front Rack Hold (95/65 lb)
- Partners switch then repeat.
With a running clock, complete two rounds of each section in the order written as fast as possible (“For Time“). For each section, Partner A will perform the static hold while Partner B will complete the 25-15 reps of the prescribed movements. Then, Partner B will perform the static hold while Partner A will complete the same 25-15 reps of the prescribed movements.
Partner A may only work while Partner B is holding their static hold. If Partner B takes a break, then Partner A must stop working and accumulating reps until Partner B resumes their static hold.
Score is the time on the clock when the last Burpee is completed.
- LIAMS LIFE HERO WOD
- For Time (with a Partner)
- Partner A: 25 Wall Ball Shots (20/14 lb), 15 Toes-to-Bars
- Partner B: Barbell Hang Hold (65/55 lb)
- Partners switch then repeat.
- Partner A: 25 Box Jumps (24/20 in), 15 Pull-Ups
- Partner B: Barbell Overhead Hold (65/55 lb)
- Partners switch then repeat.
- Partner A: 25 Power Cleans (65/55 lb), 15 Handstand Push-Ups
- Partner B: Pull-Up Bar Hang Hold
- Partners switch then repeat.
- Partner A: 25 Back Squats (95/65 lb), 15 Shoulder-to-Overheads (95/65 lb)
- Partner B: Handstand Hold
- Partners switch then repeat.
- Partner A: 25 Kettlebell Swings (24/16 kg), 15 Burpees
- Partner B: Barbell Front Rack Hold (95/65 lb)
- Partners switch then repeat.
With a running clock, complete two rounds of each section in the order written as fast as possible (“For Time“). For each section, Partner A will perform the static hold while Partner B will complete the 25-15 reps of the prescribed movements. Then, Partner B will perform the static hold while Partner A will complete the same 25-15 reps of the prescribed movements.
Partner A may only work while Partner B is holding their static hold. If Partner B takes a break, then Partner A must stop working and accumulating reps until Partner B resumes their static hold.
Score is the time on the clock when the last Burpee is completed.
- LIAMS LIFE HERO WOD
- For Time (with a Partner)
- Partner A: 25 Wall Ball Shots (20/14 lb), 15 Toes-to-Bars
- Partner B: Barbell Hang Hold (65/55 lb)
- Partners switch then repeat.
- Partner A: 25 Box Jumps (24/20 in), 15 Pull-Ups
- Partner B: Barbell Overhead Hold (65/55 lb)
- Partners switch then repeat.
- Partner A: 25 Power Cleans (65/55 lb), 15 Handstand Push-Ups
- Partner B: Pull-Up Bar Hang Hold
- Partners switch then repeat.
- Partner A: 25 Back Squats (95/65 lb), 15 Shoulder-to-Overheads (95/65 lb)
- Partner B: Handstand Hold
- Partners switch then repeat.
- Partner A: 25 Kettlebell Swings (24/16 kg), 15 Burpees
- Partner B: Barbell Front Rack Hold (95/65 lb)
- Partners switch then repeat.
With a running clock, complete two rounds of each section in the order written as fast as possible (“For Time“). For each section, Partner A will perform the static hold while Partner B will complete the 25-15 reps of the prescribed movements. Then, Partner B will perform the static hold while Partner A will complete the same 25-15 reps of the prescribed movements.
Partner A may only work while Partner B is holding their static hold. If Partner B takes a break, then Partner A must stop working and accumulating reps until Partner B resumes their static hold.
Score is the time on the clock when the last Burpee is completed.