Conditioning
Hero WOD - Ill Will
Ill Mill (Time)
5 Rounds for Time:
500 Meter Row
20 Kettlebell Swings (70 / 53 lb)
20 Push-ups
20 Wallballs (20 / 14 lb)
20 Pull-ups
History:
Navy Special Warfare Operator Chief Petty Officer (SEAL) Zackary Wilson Miller II Chief Special Warfare Operator Zackary Wilson Miller II, 39, born September 5th, 1981 in St. Augustine, FL succumbed to his brief battle against cancer June 4, 2021 in Virginia Beach, VA with his family, closest loved ones, and teammates by his side. He was assigned to an East Coast based Naval Special Warfare Unit. Zack spent the majority of his childhood in Columbus, GA and moved to Mobile, AL with his family when he was 12 years old. He graduated from McGill-Toolen Catholic High School in 2000, where he played baseball, basketball, and football; he was the captain of the football team. Zack was awarded a scholarship to play football at Millsaps College in Jackson, MS before transferring to the University of Alabama in Tuscaloosa, AL where he graduated with a bachelor’s degree in Political Science in 2004
Weight lifting
Clean Deadlift to Mid Thigh + Clean Pull + Clean + Jerk 5-5-5-4-4
1 Clean Deadlift to Mid Thigh + 1 Clean Pull + 1 Clean + 2 Split Jerk @ 6.5/10 RPE
1 Clean Deadlift to Mid Thigh + 1 Clean Pull + 1 Clean + 2 Split Jerk @ 6.5/10 RPE
1 Clean Deadlift to Mid Thigh + 1 Clean Pull + 1 Clean + 2 Split Jerk @ 7/10 RPE
1 Clean Deadlift to Mid Thigh + 1 Clean Pull + 1 Clean + 1 Split Jerk @ 7.5/10 RPE
1 Clean Deadlift to Mid Thigh + 1 Clean Pull + 1 Clean + 1 Split Jerk@ 8/10 RPE
Accessory
3 Sets
10 Weighted Hanging Knee Raises
100ft Heavy Sandbag Carry @ 125# (perform 1 squat every 20 ft) (total of 5 squats)
Notes:
- Getting back after having PRP done. Felt good to push myself a little bit.
- Trying to decide if I want to compete again. The shoulders have been beat to shit over the years and I think its catching up to me
- Was in Orlando for the Semi-finals for CF. I swore of competing...but being around the competitors did something (not sure thats a good thing).
- We'll see in 3 mos how the body is doing. Taking off of shoulder for a few weeks I was forced to focus on legs....hit a 255 for 20 on squats