HERO WOD FRIDAY SINCE 2010! “PK” 5 Rounds: 10 Back Squats 225/155 10 Dead Lifts 275/185 400m Sprint 2:00 Rest Core Cash Out10 down to 1Russian Twist x 2PVC Sit ups
Every 2:00 X 53 Bench Press + 10 Bent Over DB Row Each ArmTHENAMRAP 16:00300m Run20 Pull Ups20 Floor Press 115/7520 KB Swings 53/36RX+135/95THENAccessory Cash Out4 x 10DB Triceps Kick Back
AMRAP 10:003-6-9-12-15….Double DB Snatch Up Downs on DBs*10 MT Climbers After Each Round@35/25THEN@13:00“Annie”50-40-30-20-10Double Unders Sit UpsTHENMobility Cash Out2:00 Each SideCouch Stretch2:00 Seal Pose
Every 2:00 X 5 3 Power Cleans + 1 Split Jerk THEN 3 Rounds: 30 Air Squats 10 Power Cleans 155/105 20 Box Jumps 24/20 5 Jerks 185/125 THEN Accessory Cash Out Single Arm DB Strict Press 3 X 10 Each Arm
MANIC MONDAY Every 5:00 X 4 Rounds 200m Run 20 Wall Balls 20/14 20 Toes to Bar 20/15 Cal Row *Each New Round, Drop 2 Reps Off Everything Except Run *Rest After Round is Complete THEN Accessory Cash Out4 X 12DB Lunges Heavy As Possible
