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**

11 thoughts on “Saturday, July 4, 2020”

    1. Jessica Van De Wiele

      WOD Scaled
      Run 1200m
      14 DL @ 135#
      Run 1200m
      16 power cleans @ 95#
      Run mile
      23 OHS @ 65#

  1. “Nukes”
    Rx+ with no rests between
    1: 6:39 mile and 11 deadlifts
    2: Around an 8 min mile and 6 power cleans
    3: Around an 8 min mile and 29 OHS
    Total score=46

  2. Jeremy Fullingim

    WOD Rx (rowed)
    Mile 1 – 6:30’s-> 16 DL
    Mile 2 – 6:30’s -> 21 PC
    Mile 3 – 6:30’s -> 58 OHS

    (95 total reps)

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