WOD

Workout

HERO WORKOUT
“DANIEL”

FOR TIME
50 Pull-ups
400m Run
21 Thruster (95/65)|(65/45)
800m Run
21 Thruster (95/65)|(65/45)
400m Run
50 Pull-ups

-25:00 Time Cap-

Strength/Skill

EXTENDED WARM-UP
EMOM x 6 MINUTES
MIN 1 – 7 Deadlift*
MIN 2 – 15 Double Unders + 1 Rope Climb

*Start moderate and build to workout weight

Workout

4 ROUNDS FOR TIME
70 Double Unders (or 50 Reps of 4″ Plate Hops)
7 TNG Deadlift (AHAP)
2 Rope Climbs

-16:00 Time Cap-

OPTIONAL COOL DOWN
FOR RECOVERY
2:00 Banded Hamstring Stretch (L)
2:00 Banded Hamstring Stretch (R)
10 Slow Reps of Down-Dog to Up-Dog

WOD

Strength/Skill

3-3-3-3-3
Push Press*

*Build to 3RM Push Press.

Workout

3 SETS
2:00 Max Cal Row
1:00 Max Plank Hold
1:00 Max Push Press (115/75)|(75/55)

-1:00 Rest b/t Sets-

Want More?

Do this before the workout.

5 SETS
25 Cal Row
15 TTB
25 Box Jumps (24/20)
15 HSPU

-Rest 1:00 b/t Sets-

*Take the row at a 70-80% pace. Reps on the gymnastics movements should be something you can perform unbroken.

Do this after the workout.

10 SETS
2 Front Squat*

*Start moderate and build to heavy. Use a heavier weight for each set than your 1-1 Squat Clean for 8/26.

8AM Bootcamp

9AM CrossFit

WOD

Workout

PARTNER WORKOUT
IN TEAMS OF 3…

I. ON A 12:00 RUNNING CLOCK…
Establish 3-Rep Bench Press for Each Athlete*

*Athletes can note their individual 3-Rep numbers, but the team “score” is the combined total of all three athletes heaviest successful lift.

-Rest 5:00-

II. ON A 12:00 RUNNING CLOCK…
Max Rounds of Cindy + Max Cals on Bike*

1 Round of Cindy is…
5 Pull-ups
10 Push-ups
15 Air Squats

*Two athletes work at a time, while one rests. Rotate as needed. Score is the number of rounds completed in Cindy + number of Cals on the bike to the nearest set of 10. For example…30 Cals = 3, 70 Cals = 7, 110 Cals = 11. No credit for partially completed sets of 10 or partial rounds of Cindy. For example…29 Cals = 2, 71 Cals = 7, 115 Cals = 11.

WOD

Workout

FOR TIME
ON A 15:00 RUNNING CLOCK…

I. FOR TIME
21-15-9
Thruster 95/65
Cal Row
Burpee Over Rower

-12:00 Hard Cap on Part I-

Then Immediately Into…

II. IN THE REMAINING TIME…
1RM Clean & Jerk

-15:00 Hard Cap on Entire Workout-

*If athletes finish Part I in under 12:00, they can move to Part II early. If the workout is not finished before 12:00, the athlete must stop Part I at 12:00 and move to Part II.