Strength
3 Sets
7/7 Back Rack Forward Lunges*
1:30 Hollow Body Hold
-Rest As Needed b/t Sets-
*Keep weight light-moderate.
(Score is Weight)
WOD
For Time:
40-30-20-10
Alt. Back Rack Forward Lunges 75#/55#
30-25-20-15*
Cal Bike
20-15-10-5
Pull-Ups
*Alt. Calories: 25-20-15-12.
(Score is Time)
WOD
IN TEAMS OF 2...
HERO WORKOUT
"PARTNER DT"
10 Rounds For Time*
12 Deadlifts 155#/105#
9 Hang Power Cleans
6 Push Jerks
*""You Go, I Go"" style. Partner 1 completes a full round while Partner 2 rests.
Strength
Front Squat
5 RM
WOD
EVERY 4:00 x 3 Rounds
20/15 Cal Row
15 Toes to Bar
With Time Remaining Max Front Squat 115#/75#
-Rest 1:00 b/t Sets-
(Score is Front Squat Reps)
Strength
5 SETS*
10 Bench Press
10 Strict Pull-Ups
*Keep weight moderate.
-Rest as Needed b/t Sets-
(Score is Weight)
WOD
3 Rounds
AMRAP x 3 MINUTES
2 Strict Pull-Ups
4 Hand Release Push-Ups
6 Box Jumps 30#/24#
*Pick up where you left off.
-Rest 1:00 b/t Sets-
(Score is Rounds + Reps)
