Saturday, July 4, 2020

HERO WOD
“NUKES”
Each interval, run for time and complete max reps of the movement:
8min to complete:
-1 mile Run or 1 mile Row MRX 1200m
-Max Deadlifts 275/185 RX+ 315/215 MRX 205/135
-Only 1min rest to adjust loads
10min to complete:
-1 mile Run or 1 mile Row MRX 1200m
-Max Power Cleans 185/125 RX+ 225/155 MRX 135/95
-Only 1min rest to adjust loads
12min to complete:
-1 mile Run or 1 mile Row MRX 1200m
-Max OHS 95/65 RX+ 135/95 MRX 75/55
 
Compare to July 4, 2018.
 
**Special Note, this WOD is slightly modified, the stimulus is run fast and lift heavy. The rests and adjustments of loads to accompany a class (RX+ is actual wt). Scale accordingly**

Thursday, July 2, 2020

For time:
18 Devils press 45/30# DB’s Rx+50/35# DB’s MRX 35/20# DB’s
45 Calorie row or bike or 800 Meter run
30 Dumbbell push-ups
15 Devils press
36 Calorie row or bike or 600 Meter run
24 Dumbbell push-ups
12 Devils press
27 Calorie row or bike or 400 Meter run
18 Dumbbell push-ups

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