Tuesday, July 7, 2020
2 Rounds for time of:
40 Calorie row or bike or 600 Meter run
30 Box Jumps 24/20# Rx+30/24# MRX 20/18#
20 Handstand push-ups Rx+ Strict MRX Hand Release push-ups
Monday, July 6, 2020
3 Rounds for time of:
25 Wall Ball Shots 20/14# 10’ MRX 20/10# 9’
20 Hang Power Snatch 75/55# Rx+95/65# MRX 65/45#
150’ Sled Push 55/25# Rx+90/45# MRX 35/empty sled or 200 Meter run with Med Ball
**Athletes choice of order**
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
“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**
Friday, July 3, 2020
“Nicole”
As many rounds as possible in 20 minutes of:
400 Meter run
Max rep pull-ups
Compare to June 24, 2017.