Monday
Hero WOD #2 of 50
"Laura"
With a partner, complete as many rounds as possible in 21 minutes of:
30-cal. row
20 burpees over the rower
10 power cleans
♀ 105 lb. ♂ 155 lb.
Accessory
Every min (10 mins)
3-5 Strict Pull-Ups
(Optional: 1 sec Pause at the top + 2-3 second negative)
Advanced - Strict Pull-Ups + Negative
Intermediate - Banded Strict Pull-Up + Negative
Novice: Jumping Pull Up + Slow negative
Beginner: Ring Row/Lat Pull Down (5-8 reps)
Tuesday
SWOD
Tabata DB Goblet Squats 50/35
8 Rounds
WOD
For Time:
22-20-18-16-14-12-10
Alternating DB Snatches
Ab-Mat Sit-ups
Wednesday
WOD
15 Sets:
30 secs on/30 secs off
Calorie Assault Bike or Echo Bike
Accessory
5 minutes
* Practice the Kip, warm up the pull, Work up to box jump height
- into-
5 sets
5-8 Kipping Chest to Bar (no butterfly)
3 High Box Jumps
- Rest as needed between sets/Try and hit the box jumps right after pull-ups -
Advanced - 5-8 Kipping Chest to Bar + 3 Box Jumps (36in/30in)
Intermediate - 3-5 Kipping Chest to Bar or 5-8 Kipping Pull-Ups + 3 Box Jumps (30in/24in)
Novice: 5-8 Kipping Swings + Kick + 3 Box Jumps (24in/20in)
Beginner: 5-8 Kip swings + 3 Box Jumps (Low)
Thursday
WOD
3 Rounds
200ft Walking Lunge
40 Burpee Box Jump Overs (24/20)
Friday
WOD
"Helen"
3 Rounds
400m Run
21 Kettlebell Swings (53/36)
12 Pull-Ups
Accessory
30 seconds on; 15 seconds off
5 Rounds
Flutter Kicks
Plank
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