HERO WOD GARBO
On a 21-minute Clock:
Buy In: 400m Run

Then, AMRAP:
10 Hand Release Push Ups
4 Strict Pull Ups
20 KBS (35/53)
10 KB Goblet Squats (35/53)

GARBO

Supervisory Special Agent Michael “Mike” Garbo died Oct. 4, 2021, while serving with the United States Drug Enforcement Agency (DEA).

Garbo, 51, joined law enforcement after graduating from Eastern Illinois University. He eventually joined the DEA and dedicated his life’s work to combating drug traffickers. Based in Tucson, Arizona, he traveled all over the U.S. and to Kabul, Afghanistan, for the job. He was a practitioner of jiujitsu and other martial arts, and loved spending time with his wife and daughter.

Garbo is survived by his wife, Vida; daughter, Alexis; brother, Terry; niece, Kennedy Valinevicius; and many loved ones.

25 min AMRAP:
30 Single DB Box Step Ups (35/50, 20/24)
30 T2B
30 Box Jump Overs 20/24 *Must step down
30 Alt. Arm DB Snatch (35/50)

Front Squat: 8-6-4-2-2

12 min AMRAP:
12 Front Squat (65/95)
12 Lateral Bar Over Burpee
12 Front Squats (65/95)
200m Run

Power Clean Tng 10-8-6-4-4-2-2

7 min AMRAP:
5 Power Clean (95/135)
7 C2B

***Pease make sure you bring work or gardening gloves for hand protection on the track!

i1uvit Hero Track WOD:
50 min AMRAP:
100m Burpee Broad Jump
400m Run
100m Walking Lunges
400m Run
100m Backwards Run
40m Run
100m Bear Crawl
400m Run

12 min EMOM:
2 Regrip Power Snatch
2 min rest (12-14)
12 min EMOM:
2 Regrip Power Cleans

For Time:
12-9-6-3:
Power Snatch (65/95)
Bar Facing Over Burpees
Power Clean (65/95)
Bar Facing Over Burpees

Front Squat Heavy 20 min to work to heavy set of 3

20 min With Purpose & Quality:
10 Hard as you can Recline Pulls
20 Vups
50’ R and 50’ L HEAVY Single KB or DB Carry
20 Squat Jumps or 10-20 Pistols

24 min AMRAP:
50 DU
200m Run
5 RMU (Comp: 10 RMU)

5-5-5-5 DL

For Time:
50 DL (155/225)
50 T2B
20 DL (155/225)
20 WW (Comp: Add C2W HSPU)

20 min E2MOM:
1 Clean
2 Strict Press
3 Thrusters
4 Lateral BOB

Rest/Load bar to WOD load until 22 min mark:

For Time:
30 Thrusters (Rx: 75/115, Comp: 95/135, Games: 125/185)

OHS from floor 5-5-5-5-5

8 min AMRAP: Ascending ladder by 3’s
3/3, 6/6, 9/9…
OHS (65/95)
Strict Pull Ups

20 min E2MOM:
5 Power Cleans
200m Run

10 min AMRAP:
1/1/1, 2/2/2, 3/3/3….Ascending Ladder by 1’s

RX:
Pull Up
T2B
Push Up

Comp:
C2B
T2B
BMU

Post WOD:
20 min to work up to a heavy set of 2 Jerks

Back Squat: 10-10-10-10-10

For Time:
24-18-12-6:
Wall Balls (14/20, 9/10’)
Box Step Ups (20/24)

On a 22 min Clock:
WITH A Partner:
14 Rounds You Go/ I Go per Round:
10 Cal Row
10 Box Jump Overs 20/24 Must step down
3 DL (205/315)

After the 14 Rounds:
IRT: Max Cal Row - You Go/I Go