#WODoftheWEEK 'Joe' 12.4.2017

'Embrace The Suck' - NAVY SEAL motto

Joe Lengel Jr. 

Joe Lengel Jr. 

This #WODoftheWEEK comes from CrossFit Southie, where this workout was programmed on November 27th, 2017. 

There's a load of good hero WOD's out there, and when you do a Hero workout, you know it's going to take nearly everything in the tank. That was the case this past week with, 'Joe' a really tough hero workout I did for the second time, and damn....did it leave a mark on me. Both mentally, and physically. 

Hero workouts, as they are, are usually named after someone who gave the ultimate sacrifice, or was a hero in their own lives, in whatever they did. This hero wod, appropriately named, 'Joe' was for Joe Lengel Jr., 57, of Toledo, OH, who died on November 19, 2012, of a gunshot wound sustained while opening his gym, CrossFit Intensity. Surviving Joe are his wife of 32 years, Karen; sons, Aaron (Kendra) and Matt; daughter, Mary Beth; grandchildren, Aiden, Kolbrin, Kamden, Atley, Avelyn, Koralyn, Aaron II, Layla and Reis. Joe was preceded in death by his grandson. 

As it is, 'Joe' is a damn tough workout. One I did for the second time ever, besting my previous record by almost three minutes, but it was still a suckfest...it's the kind of workout you just have to take one rep at a time, and don't stop. 

Let's get to it down below. 

HERO WOD (40 min hard cap)


10 Rounds
10 Thrusters 95,65
10 Bar facing burpees
10 Pull-ups
57 Double unders

Pray for the time cap......no just kidding. This workout is more than manageable, even if you do decide to do it RX. That being said, it is a lot of volume, so be sure to take a pace and stick with it, there's no reason to push it and crash. Just stay steady, focus on that muscle endurance and don't forget to breathe....you'll get through it. 

If you want to learn more about Joe Lengel, two times CrossFit Games athlete who placed 11th and 6th in the 55-59 Masters division, you can read more about him here in the CrossFit Journal. 

RIP, Joe. 

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