Hero WOD
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
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 Bar Facing Burpees
30-minute Time Cap
One partner completes a round while the other partner rests. Then switch.
Intermediate (B)
20 Minute AMRAP
1 Deadlift (225/155 lb)
5 Toes-to-Bar
15 Bar Facing Burpees
Beginner
20 Minute AMRAP
1 Deadlift (135/95 lb)
10 Hanging Knee Raises
15 Burpees
The Standard
Mobility Cash Out:
– 2min Assault Bike/400m Jog/2min Row (Cool down speed)
– 20 passes(up/down) Barbell(45) Smashing
(Quads, IT band, Hamstring)
– 2min Assault Bike/400m Jog/2min Row (Cool down speed)
– 20 passes(up/down) Barbell(45) Smashing
(Quads, IT band, Hamstring)
