******Seated ******
New position from rack at dead stop at nose height.
slow as possible on the negative goal is 3+ seconds
Band set up like push up set up at butt height
4 rds every 4 minutes
6 pull ups (3 bar mu)
6 t2b
12 deadlift 255/175
15/12 Cal bike
1 time through
Toes 2 wall stretch 1 minute each side
Plate Squat x 1 minute
Squat Sit to Reach x 20
Groiners x 20 (10 per leg)
Quadruped Hydrants x 10 per leg, per direction
Cossack Squats x 20 (10 per leg)
Duck Walk x 20-40 steps (bodyweight or with weight overhead or in front)
For time 15 min cap
75 hang power cleans 135/95 (185/120)
50 bar facing burpees
400 m run (25/20 bike)
14 min emotm
Evens 1 power clean
Odds 15 T2B
83@%
Moving to floor
Goal with t2b continue to try and get all reps (if making Ub with perfect from and no extra kips move to 16)
4 rds for time (15 min cap)
70 dubs
14 s2oh 135/95 (185/120)
10 Rnds of “DT” & 10 Rnds of “NATE”
What is DT? DT-12 Deadlifts, 9 Hang Power Clean, 6 Push Jerks
What is NATE? NATE- 2 Muscle ups (4Pull ups/6 ring rows), 4 Handstand Push up (4 hand release push up), 8 kb Swings
· Partners alternate Rounds of Hero WOD movements, therefore Partner #1 is doing DT and Partner# 2 is doing NATE, then you switch.
· You cannot start the next round until your partner finishes theirs.
155/105
40 min
1. 20 total russian twist L/R=2
2. 100 m run
3. 15 toes 2 bar
4. 50 dubs
****total reps 860*****
for time(40 min cap)
1-10 hang clean and jerk 205/145
22 dubs
12 push ups (4 hspu)
2 strict pull ups(strict c2b)
******Seated ******
New position from rack at dead stop at nose height.
slow as possible on the negative goal is 3+ seconds
Band set up like push up set up at butt height
10 rds for time (15 min cap)
1 squat snatch 135/95
3 wall walks (6 depth hspu 45lb plates)
6 pull ups (3 ring mu)
1 time through
Toes 2 wall stretch 1 minute each side
Plate Squat x 1 minute
Squat Sit to Reach x 20
Groiners x 20 (10 per leg)
Quadruped Hydrants x 10 per leg, per direction
Cossack Squats x 20 (10 per leg)
Duck Walk x 20-40 steps (bodyweight or with weight overhead or in front)
10 rds for time (15 min cap)
3 power cleans 155/105(225/155)
6 hr push ups (3 hspu)
3 burpees
14 min emotm
Evens 1 power clean
Odds 15 T2B
80@%
Moving to floor
Goal with t2b continue to try and get all reps
For time
4 rds
30 alt db snatch 50/35
400 m run (25/20 Cal bike)!
10 min
10/8 cals bike 80% effort
5 burpee tuck jumps
3 wall walks
0-7 min amrap
10 deadlift 225/155(275/185)
15 push ups (10 hspu)
Rest 3 min
10-17 amrap
10 hang cleans 135/95(185/120)
10 pull ups(4 ring mu)
Rest 3 min
20-27 amrap
100 dubs
Then max burpees
27-37 min 1 rep max power snatch must be power
