ASCENDING CALISTHENICS

25 Squats

25 Push-ups

25 Pull-ups

25 Sit-ups

50 Squats

50 Push-ups

50 Pull-ups

50 Sit-ups

75 Squats

75 Push-ups

75 Pull-ups

75 Sit-ups

Time : 32:03

TOMMY V

21, 15, 9 Thrusters 115#

12, 9, 6 Rope Climb

Time : 16:05

HSPU + KBS + DU

5 Rds

9 HSPU

18 KBS 1.5 Pood

36 DU

Time : 22:09

TABATA SOMETHING ESLE

TABATA SOMETHING ELSE

Pull Up

Push Up

Sit up

Squat

Score = 350

HANG SQUAT CLEAN + PUSH UP

5 Rds

15 Hang Squat Cleans 135#

30 Push Up

Time : 20:47

CLEAN + PULL UP + BOXJUMP

15 Mins AMRAP

5 Hang Power Clean 135#

7 Pull Up

9 BoxJump

Score : 11 Rds + 5 HPC

FRAN

Fran : 6:11

800m

800m X 3

3:16
3:29
3:49

THRUSTERS + DU

10 8 6 4 2 Thrusters 135#
10 20 30 40 50 DU

Time : 9:23

200m + SDHP + PULL UP

20 mins AMRAP

200m
21 SDHP
15 Pull Up


Score : 4 Rds + 10 SDHP

WHY HERO WODs

5 Rds

7 DeadLift 225#

21 DU

Time : 5:05

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Ever wonder why we do Hero WODs? Click here to find out more.

CLEANS + SIT UP + BACK EXT

Day 2 during the Okinawa LvL 1 Cert


21, 18, 15, 12, 9, 6, 3

Power Clean 95#
Sit Up
Back Ext

Time : 10:03

PISTOLS

800M

Pistols 15L / 15 R 1 pood

Sit up 25

Pistols 12L / 12 R

Sit Up 25

Pistols 9L / 9R

Sit Up

800m

Time : 25:44