Fitness
Hero WOD – “Little Daniel”
For time:
– 30 strict pull-ups in UB sets of 5 or 3 (pick one)
– 400m run
– 15 DB thrusters
– 800m run
– 15 thrusters
– 400m run
– 30 strict pull-ups in UB sets of 5 or 3
*Scale runs to 200 and 400m if needed
Performance
Hero WOD – “Daniel”
For time:
– 50 pull-ups
– 400m run
– 21 thrusters (95/65)
– 800m run
– 21 thrusters
– 400m run
– 50 pull-ups
*Scale pull-ups down to 30 if needed
Fitness
A) E2M x 8 sets (4 each)
Odd:
– 8/side DB/KB front foot elevated split squats
Even:
– 16-20 alt. DB renegade rows
– 16-20 banded tricep push-downs
B) EMOM x 10-20 sets
Odd sets: 12/9 or 10/7 cal row
Even sets: 6-8 alt. DB snatch + 2-4 burpees
Performance
A) E2M x 8 sets
Sets 1-4: 1 slow 1st pull snatch
Sets 5-8: 1 snatch
*Spend 3 seconds pulling from the floor to the hang position.
*Receive as low as you’re able to with a focus on bar path.
B) EMOM x 10-20 sets
Odd sets: 12/9 cal row
Even sets: 8 alt. DB snatch (50/35) + 4 burpees
RX+ increase row to 15/12 cal and/or 5/5 KB snatch
Fitness
A) E4M x 4 sets:
– 4-8 bench press (tough)
– 8-12 bent over banded lat pull-down
– 8 chest supported Ys w/ pause (no weight/2.5s/5s)
*heavier on BP than last week
Performance
A) E4M x 4 sets:
– 1 RIR bench press @ 80-85%
– 4-8 tempo pull-ups @ 3111 tempo
– 8 chest supported Ys w/ pause (no weight/2.5s/5s)
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 10-20 banded or cable tricep push-downs
– 1 lap lateral sled drag
– 10-20 sec ring row hold
– 3/side KB turkish get-ups (tough)
OR
Conditioning Option
For time:
– 50 cal row
– 50 RKB swings (53/35)
– 35 cal row
– 35 wallballs (20/14)
– 20 cal row
– 20 burpees over the rower
Fitness
E8M x 4-6 sets:
– 400m row
– 8 double DB hang power snatch
– 8 alt DB renegade rows
– 6 DB reverse lunges (1 or 2 DBs)
– 6 up/downs
Performance
E8M x 4-6 sets:
– 500/400m row
– 8 hang power snatch (95/65, 75/55, 65/45)
– 8 box jump overs
– 8 front rack reverse lunges
– 8 up/downs
Fitness
A) E2M x 6 sets:
– 5-5-4-4-4 push press
*Add until you reach a tough set of 4 reps
After odd sets – 12-16 L-seated leg lift-overs
After even sets – 8-12 ring rows
B) 5 rounds for time:
– 200m run
– 10 DB/KB thrusters (35/25s)
– 9 pull-ups
– 8 lemon squeezes
R2M
Performance
A) E2M x 6 sets:
– 5-5-4-4-4 push press
*Add until you reach a tough set of 4 reps
B) 5 rounds for time:
– 200m run
– 10 DB/KB thrusters (35/25s)
– 9 pull-ups
– 8 lemon squeezes
R2M
RX+ complete w/ 12 thrusters & 4 bMUs
Fitness & Performance
A) E4M x 4 sets:
– 8/side KB b-stance Romanian deadlifts
– 8-16 dips (weighted if able)
– 8-12/side DB bent over rows
Fitness
B) E2M x 8-12 sets
– 10/8 cal row
– 10/8 push-ups
– 20 single unders
Performance
B) E2M x 8-12 sets
– 12/9 cal row
– 12 push-ups
– 24 double unders
RX+ complete with reps of 15/12-15-30.
Fitness
A) E2M x 8 sets (4 each)
Odd:
– 8-12 BB strict press
– 8-12 banded Spanish squats
Even:
– 8-12 medball hamstring curls
– 8-12 bent over double KB rows
*last day for these movements
B) EMOM x 10-20 sets:
– 3 double DB hang power clean + push press
– 4 hanging knee raise
– 5 air squats
Performance
A) E2M x 8 sets
– 1 clean + 1 split jerk
B) EMOM x 10-20 sets:
– 2 TnG power clean + push jerk @ 70-75% of A
– 4 toes to bar
– 6 air squats
Fitness
At 0:00
– Run 800m, then 3 rounds
At 12:00
– Row 800m, then 3 rounds
At 24:00
– 3 rounds for time:
*Scale to 600m run if needed
Performance
At 0:00
– Run 800m, then 3 rounds
At 12:00
– Row 1000m, then 3 rounds
At 24:00
– 3 rounds for time:
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