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Tuesday 4.14.20

Warm-up Prep (10-15 Minutes)

 3 Rounds

1 Min Ab Stretch to childs pose

10 Walking Lunges w/light Kettlebell

10 Push Press with Kettlebell

50 Single Unders


Abs Tabata

8 Rounds each Excercise 20:10

Toes to Bar

Hollow Rocks


Russian Twists with KB or Med Ball


WOD (Workout of the Day) 

Hero WOD

"Joseph Ogren"  

For Time

15 Deadlifts (155/105 lb)

30 Toes-to-Bars

30 Box Jumps (24/20 in)

10 Squat Cleans (155/105 lb)

20 Burpees

20 Double-Unders

5 Thrusters (155/105 lb)

10 Pull-Ups

10 Handstand Push-Ups

Incorporated Energy Systems in WOD:  Glycolytic, Phosphagen, Oxidative


  • Our goal for this workout is to target 10-15 Minutes
  • This is a typical Hero WOD chipper, keep moving and grinding throughout the WOD, pace yourself, but in the lower rep exercises, get those done unbroken which will shave some time for the longer rep exercises.
  • Score is time to completion

*Scale accordingly if any exercise cannot be performed RX