Hero WOD Marston (AMRAP – Rounds and Reps) Complete as many rounds as possible in 20 minutes of: 405/275-lb. deadlift, 1 rep 10 toes-to-bars 15 bar-facing burpees Post rounds completed to comments. *If needed, modify deadlift to 90% of your 1RM* Intermediate (A) (Team) 20 Rounds for Time 1 Deadlift (315/220 lb) 10 Toes-to-Bar 15
Strength + MetCon Dumbbell Split Squats ( 8×8 + 20 Barbell Glute Bridge) Metcon (Time) 4 Rounds for Time: 8 Dumbbell Overhead Squats (L) 35/25 20 Double Unders 8 Dumbbell Overhead Squats (R) 10/8 Calorie Row LvL 3: (25/20)-(singles) LvL 2: (20/15)-(singles) LvL 1: (15/10)-(singles) Warm-up Accessory Cash Out: – 2min Assault Bike/400m Jog/2min Row
Midline Madness Metcon (8 Rounds for reps) 8min EMOM 20 Russian Twist 45/25 40 Flutter Kicks Metcon (Time) 40-30-20-10 PVC pipe Sit Ups DB Push Press 35/25 400m Run RX+ (GHD Sit Ups)-(50/35) LvL 3: (25/20) LvL 2: (20/15) LvL 1: (15/10)
Strength + MetCon Bench Press (8×8(Across) + 15 Banded Push Downs 12min Cap) Metcon 15min EMOM 5 Deadlifts 95/65 7 Hang Power Cleans 9 Thrusters LvL 3: (95/65) LvL 2: (75/55) LvL 1: (45/35) Warm-up – 2min Assault Bike/400m Jog/2min Row (Cool down speed) – 20 passes(up/down) BarBell(45) Smashing (Quads, IT band, Hamstring) – 100
Manic Mondays Dirty Thirty (Time) For Time 30 Box Jumps (24/20 in) 30 Jumping Pull-Ups 30 Kettlebell Swings (35/26 lbs) 30 Lunges 30 Knees-to-Elbows 30 Push Press (45/35 lbs) 30 Back Extensions 30 Wall Balls (20/14 lbs) 30 Burpees 30 Double-Unders Beginner 30 Box Jumps (12 in) 30 Jumping Pull-Ups 30 Kettlebell Swings (26/15 lb)
