There is 1 HERO workout left for Fridays during the summer! We are doing the last hero WOD on Monday, Sept 11, 2023.
WOD
80 Double Unders
70 Mountain Climbers
60 DB Snatches (35/50)
50 KB Swings (35/53)
40 Snatch Balance (55/75)
30 GI Jane's
20 Box Jump Over
10 Strict Shoulder Presses
Warm up w/ 2 mins of each cardio 30 GHDs or TTB WOD 8 min AMRAP 2 Wall Walks 6 OH Squats 10 Box Jumps REST 2 mins 8 min AMRAP 2 Pulling (clean) Complex 6 Bar Over Burpees 10 KB Swings
LET's Gooo!!! 5 Rounds of- :1:00 Power Cleans (55/75) 1:00 Pull Ups 1:00 Wall Balls (14/20) 1:00 Push Jerks (55/75) 1 min Rest Round 2: (65/95) Round 3: (75/115) Round 4: (95/135) Round 5: (115/155
Wodopalooza workout --- 45 Deadlifts 45 hand St push ups Break it up anybway/any how 7:00 min Time Cap Or finish Then, we will work on Oly lift - snatch!!!