workout of the day
04.18.2020 Hero WOD Saturday
Hero WOD Saturday
Chad or Loredo
Chad
1000 step ups for time 20" box
weighted 45/35 in a ruck sack (backpack)
Intermediate
For Time
500 Box Step-Ups (20 in)
Wear a Ruck Pack (25/15 lb)Beginner
For Time
200 Box Step-Ups (20 in)
No Weighted Ruck
09.22.18
WOD
Partners- you decide who does what
For Time
20 power cleans or 20 squat cleans 135/95 115/75 95/65
30 step ups with weight or 30 box jumps 24/20" 25/15# plate
20 back squats or 20 front squat 135/95 115/75 95/65
30 alternating pistols or 30 alternating Cossack squats
20 ring rows or 20 pull ups
*after each exercise perform 100m (pylon and back) farmer carry 53/35 - both partner work on this at the same time
otherwise one work, one rest