bear complex, burpees, crossfit, hero wod, pull-ups, rounds, the ish, training, walking lunges, wod, workouts -

Tuesday 4.28.20

Warm-up Prep (10-15 Minutes)

 2 Rounds

400m Run

10 Scap Pull-ups

6 Spiderman Stretches

5 Wall Walks

5 Good Morning's

10 Lateral Box Step Ups each leg

1 Min Forearm stretches


Strength/Skill - Ring Dips/Push-Ups

EMOM 1 x 10

3 Ring Dips

3 Push-ups 

With 20lb. Vest


WOD (Workout of the Day) 

Hero WOD

"The Ish"  

6 Rounds for Time

1 Bear Complex 115/75

6 Pull-Ups

8 OH Walking Lunges 45/25

9 Burpees

*1 Bear Complex = 7 Unbroken Sets:

  • 1 Power Clean
  • 1 Front Squat
  • 1 Push Press
  • 1 Back Squat
  • 1 Push Press

Incorporated Energy Systems in WOD:  Phosphagen, Glycolytic


  • Our goal for this workout is to target 20-35 Minutes
  • As in most Hero WOD's this will be a long one.  The Bear Complex will take you the longest, make sure to pick a weight you can do 1 complex unbroken (keep it at a challenging weight), the rest of the WOD is designed to make you more strained for the complex, getting worse each round.  This will be a grippy workout, rest during your complex on your back squat.  Blast out the other exercises unbroken.
  • Score is total time

*Scale accordingly if any exercise cannot be performed RX