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
“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**
WOD all run
1DL@135, 8PC@115, 44OHS@65
WOD Scaled
Run 1200m
14 DL @ 135#
Run 1200m
16 power cleans @ 95#
Run mile
23 OHS @ 65#
“NUKES”
RX + with no rest break
7 DL @ 315
1 PC @ 225
50 OHS @ 135
Total reps: 58
With 1600m rows
10 DL@185
12 PC@125
37 front squats@65
2018
5 DL
1 PC (failed 4)
33 kB swings@55
RX+ no rest: 12, 6, 13
WOD Rx
Mile 1 – 7:23 -> 4 DL
Mile 2 – 8:26 -> 10 PC
Mile 3 – 9:06 -> 35 OHS
“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
Wod. Rx’d.
DL – 7
PC – 7
OHS – 24
Wod. Rx’d.
DL – 5
PC – 10
OHS – 18
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)
WOD w/ the rest, rowing and Rx+ weights
10 DL – 11 PC – 50 OHS
Kari Pearce PowerAbs