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Zone Rangers Athlete Profile – Jeremy Bomhof

Name: Jeremy Bomhof

Nick Name: Jer Bear

Overhead Squat: 185lbs

Deadlift:  415lbs

1km Row: 3:06

2km Row:  6:29

Christine: 9:25

2min Wallballs:  65

There was a time when Jer appeared to be only dominant at “big guy” stuff – you know wallballs, rowing, box jumps and… well, that’s pretty much what taller guys are good at.  Over the past 8 months, JerBear has gotten scarily good at pretty much everything and can be expected to have one of the top 5 scores in any daily WOD. 

Coming in second place in both of our affiliate team tryouts, Jer is a force to be reckoned with and we can always rely on him to give 100%.  Also, if rowing is in the events, we have an automatic advantage as this guy can pull crazy scores!  With competition experience from the BC Sectionals, JerBear is going to help us beat down opposing affiliates in Okotoks!


Today’s Workout:

Buy-in – Thruster and deadlift warm-up, technique for newbies

WOD – Aragorn

Yep, I’m watching the Lord of the Rings trilogy right now ;).  Aragorn combines not only strength but nimbleness and accuracy of motion, all of which will help you get a good score on today’s WOD!

Combine your scores on the following exercises:

  • Thruster 4 x 3 reps, working up to 3rm (you can pause between reps on the shoulders or overhead, not on the ground)
  • Deadlift 4 x 2heavy/6light (work up to around a 2Rm in the deadlift but for every set of 2 reps, perform a fast set of 6 at around half the weight of your heavy set.  Keep minimal rest between the 2 and 6 then rest as needed before the next set of 2 – keep good technique throughout – “fast” does not mean sloppy!).
  • AMRAP in 8 minutes of: 6 pushups, 8 box jumps, 10 situps, 12 double unders (or 36 singles)

Combine your best 3rm on the thruster to your top 2 rep deadlift to your total reps in the amrap (36 reps per round) for your score.

Cash-out – FTL Yoga 

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