Jason

30 Oct 2016

Hero WOD “Jason”

For time:
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups

“S01 (SEAL) Jason Dale Lewis was killed by an IED while conducting combat operations in Southern Baghdad July 6, 2007. We name this workout “Jason” in honor of his life, family, and courage. Donna, Jack, Max, and Grace, we’ll forget neither your husband and father nor your sacrifice and loss. Fair winds, Jason.” – crossfit.com

What is good time for hero WOD Jason?

Accroding to our app good time for this workout is 22:01. But it depends a lot on how good are you on muscle ups.

Yes, there are 250 air squats but this would take +/- 1 minutes depending on how your quads are fatigued from previous training.

The catch of this workout is in ring muscle ups because there are total of 50 of them and last 2 sets – 15 and 20 reps are almost without any rest with only 25 air squats in between them.

If you want to score good time in Jason you have to be very smart in the muscle ups. As you can see in the video I thought that going for sets of 2 would be great but I burned out and I had to switch for singles for last 28 muscle ups. I should have probably taken longer rests in between sets of 2.

But muscle ups are my weakness and I knew this WOD will hurt. If you don’t know how many muscle ups you should do, I would personally go for sets of 20-30% of my max muscle ups unbroken reps and take a break of 10-15 seconds between each set.

So, in my opinion any time near 20 minutes should be considered good time in WOD Jason. And if you have +10 unbroken muscle ups I think you can even go under 15 minutes in the Jason.