HERO WOD FRIDAY Metcon (Time) Madison Kemp "Lavender" For Time: 10sec of Silence Buy In #1 into… 1996m Row/Ski Buy In #2 into… 5rds 25 Wall Ball Shots (20/14) 1 Legless Rope Climb into… 9rds 25 Double Unders 5 Squat Clean Thrusters (155/105) into… 2000m Run + 21 Burpees Together as a Group to Finish
Thursday Hatch Cycle Back Squat Week 7B (Weight) 1×4-70% 1×4-75% 1×4-80% 1×4-85% Rest 2 minutes b/t sets Hatch Cycle Front Squat Week 7B (Weight) 1×5-60% 1×5-65% 2×5-70% Rest 1-2 minutes b/t sets Metcon (Time) 3 RFT: 20 KB Snatches 53/35 20 KB OH Lunges 53/35 20 T2B LVL1: Front-Rack Lunges/Kip Swing to K2E LVL2: Suitcase
Wednesday Metcon (AMRAP – Reps) EMOM 10: Odd: 3 Position Clean-Floor, Hang, & Power Even: AMRAP Strict HSPU-record # of reps each round Scale: LVL1: HSPU w/2 Abmats LVL2: Strict Push-ups LVL3: Knee Push-ups *record number of HSPU in Wodify Metcon (AMRAP – Reps) 12 AMRAP: 2 Front Rack Barbell Step-ups 24" Across, 135/95 2
Tuesday Snatch Work (Weight) 5×1 of the following complex: 1 Snatch-grip Deadlift+ 1 Hang Snatch+ 1 Snatch+ 1 Snatch Balance Rest 90 secs b/t sets *Begin working sets at 70% of 1RM & increase the load every set. Metcon (Time) 5 RFT: 5 Strict Pull-ups 10 Box Jump Overs 30/24" (do not touch the top
Monday Hatch Cycle Back Squat Week 7B (Weight) 1×5-70% 1×5-80% 1×2-85% 1×3-90% 1×1-100% Hatch Cycle Front Squat Week 7A (Weight) 1×5-65% 1×4-75% 1×4-80% 1×4-85% Metcon (Time) 5K Run/Row @conversational pace or… Metcon (Time) Madison Kemp "Lavender" For Time: 10sec of Silence Buy In #1 into… 1996m Row/Ski Buy In #2 into… 5rds 25 Wall Ball
