400m run, air squats, amrap, crossfit, kettlebell, lunges, push-ups, rounds, run, toes to bar, training, wod, workouts -

Tuesday 5.19.20

Warm-up Prep (10-15 Minutes)

3 Rounds

:30 Bar Hang

10 Goblet Squats

6 each side Spiderman Stretches

:30 Straight Arm Rig Pectoral Stretch each side

10 Hollow Rocks


Strength/Skill - Chest and Abs

Tabata x 4

8 Rounds of Toes to Bar

8 Rounds of Russian Twists #35 plate

8 Rounds of Kettlebell Deficit Push-Ups

8 Rounds of Plate Presses #45


WOD (Workout of the Day) 

Hero WOD


6 Rounds For Time

24 Air Squats

24 Push-ups

24 Walking Lunges

400m Run 

Incorporated Energy Systems in WOD:  Glycolytic, Oxidative


  • Our goal for this workout is to target 25-40 Minutes
  • Endurance and sustainability is the key here, keep moving and keep a consistent pace and just push through.
  • Score is Time to Completion

*Scale accordingly if any exercise cannot be performed RX