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Tuesday 4.7.20

Warm-up Prep (10-15 Minutes)

3 Rounds

50 Single Unders

5 Samson Stretches to hamstring stretch

1 Minute t-spine opener with foam roll

10 Push-ups

1 Minute Ab stretch to childs pose


Skill - Negative Pull-Ups, Toes to Bar

EMOM 1:30

5x5 Pull-Ups with a 3 count on the negative

EMOM 1:30

5x5 Toes to Bar with a 3 count on the negative


WOD (Workout of the Day) 

Hero WOD


7 Rounds

15 Kettlebell Swings 53/35

15 Power Cleans 95/65

15 Box Jumps 24/20 

Incorporated Energy Systems in WOD:  Phosphagen, Glycolytic


  • Our goal for this workout is to target 15-30 minutes
  • This will be a grinder, don't come blasting out of the gates or you'll regret it, give it a few rounds to find your ideal pace that you can maintain to keep moving with minimal rest.  KB swings and Box Jumps should be done unbroken, while the power cleans can either be broken up into 5's or singles which taxed the body less.
  • Score is time to completion

*Scale accordingly if any exercise cannot be performed RX

Scaled Options - Lighter weight, lowered height on box jumps