HERO WOD FRIDAY 31 Heros (AMRAP – Rounds and Reps) AMRAP (with a Partner) in 31 minutes Partner A performs AMRAP of: 8 Thrusters (155/105 lb) 6 Rope Climbs (15 ft) 11 Box Jumps (30/24 in) While Partner B performs: 400 meter Sandbag Run (45/25 lb) Partners switch after each Run. *we will use a
Thursday Strength + Metcon Hatch Cycle Back Squat Week 5B (Weight) Backsquat: 1×6@65% 1×6@75% 1×6@80% 1×6@80% -Rest 2-3 minutes btwn. sets Hatch Cycle Front Squat Week 5B (Weight) Frontsquat: 1×5@60% 1×5@65% 1×5@70% 1×5@70% -Rest 2-3 minutes btwn. sets *You may use a belt for sets greater than or equal to 80%. If you feel like
Wonderful Wednesday Clean and Jerk (Weight) 15:00 to establish a 1 rep max clean and jerk Metcon (AMRAP – Rounds and Reps) 18:00 AMRAP 50′ HSW 12 G2OH 115/75 50′ OH Lunges 115/75 12 Burpees L1: 50 Nose & Toes Shoulder Taps L2: 1:00 HS Hold on the wall (Nose & Toes) L3: 50 Shoulder
Terrific Tuesday!!! Snatch (Weight) 15:00 to establish a 1 rep max snatch Metcon (Time) 3 RFT: 400m Run 20 Pull-ups 200m Run 10 C2B Pull-ups 100m Run 5 Bar Muscle-ups For the three variations of pull-ups, pick one movement & increase the difficulty for the next two movements: 1. Kipping Pull-ups using a box &
Manic Monday Hatch Cycle Back Squat Week 5A (Weight) Backsquat: 1×8@65% 1×6@75% 1×4@85% 1×4@90% *rest 2-3 minutes between sets *You may use a belt for sets greater than or equal to 80%. If you feel like you don’t need one, don’t use one! *All percentage work is based off 1 RM of the specific lift.
