Community. Coaching. Caring.
Deadlift 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
NOT a 5RM, warm up to 3 heavy sets of 5 for the Hero WOD, but do not attempt a max prior to this WOD.
Complete as many rounds as possible in 18 mins of:
Run, 200 m
9 Deadlifts, 275/185 lbs
6 Burpee Bar Muscle Ups
Sub banded Burpee bar muscle ups or choose other AMRAP.
Split Jerk 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
New athletes should push jerk.
3 rounds for time of:
15 Handstand Push-ups
30 Box Jumps, 24/20 in
Run, 400 m
Sub is box pike HSPU, strict DB or KB Press.
Back Squat 5-5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
Share racks. 20 min.
7 rounds for time of:
10 Wall Balls, 20 lbs
10 Pull-ups
Post total time.
OnRamp should scale to 5 rounds and focus on light WB throws with full ROM.
As a Team of 2 complete for time:
40 Front Squats (115#/75#)
50 Partner Med Ball Situps (20#/14#)
40 Partner Wall Ball (20#/14#)
50 Pull-ups
40 Hang Power Cleans (115#/75#)
50 Overhead Walking Lunge With Plates (45#/25#)
* Share work with your partner. Split reps as you see fit except for sit-ups and wall ball.
** Alternate each rep for partner med ball sit-up and partner wall ball.
Post total time.