HERO WOD | HEIDI

In memory of Royal Canadian Mounted Police (RCMP) constable Heidi Stevenson

THE HERO

On Sunday April 19th, 2020, a mass shooting took place in the Canadian province of Nova Scotia where, according to Reuters, a gunman killed nineteen people including himself. Among the people killed was Royal Canadian Mounted Police (RCMP) constable Heidi Stevenson, a 48-year-old veteran of the force, while in the line of duty.

Cst. Stevenson, a 23-year veteran, graduated from Depot in 1996. She spent most of her career in Darmouth, Cole Harbour, Halifax County, Halifax District and Enfield, Nova Scotia. She also served three years with the Musical Ride.

Cst. Stevenson was a married mother of two. She left behind her husband and two children. Our condolences go out to Cst. Stevenson’s family, friends, and colleagues. She will be remembered.

WORKOUT NOTES & MODIFICATIONS

This 23-minute AMRAP means you work with minimal breaks during the WOD. There are a few modifications to this workout for both skill level and available equipment.

  • AIR SQUATS: Roster may wear their ruck.
  • PUSH-UPS: Rosters may perform the push-ups on knees or wearing a ruck.
  • KETTLEBELL SWINGS: Rosters may use their ruck to swing by the top handle, or perform a dumbbell swing if kettlebells are not available.
  • JUMPING LUNGES: Stationary, alternating leg lunges can be performed. Even though this exercise involves alternating legs, the roster can perform the exercise using either Hard or Soft Count.
  • BOX JUMPS: The roster may perform box step-ups, jump squats, or additional bodyweight (air) squats if needed.

REMINDER:

  • Soft count: 1, 2, 3, 4 ... this is when both (or all) limbs perform the exercise at the same time.
  • Hard count: 1, 1, 2, 2, 3, 3, 4, 4...this is when only one limb does work at a time.
  • Each Side: Do all reps on one side before switching to complete all reps on the other side.

 

THE WORKOUT: 23 MIN AMRAP

As many rounds as possible (AMRAP) in 23 minutes:


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