amrap, crossfit, hang squat cleans, hero wod, overhead squats, power snatches, push jerks, rounds, thrusters, tommy mac, training, wod, workouts -

Tuesday 7.7.20

Warm-up Prep (10-15 Minutes)

3 Rounds

1 Minute back roll

:30 lat roll

10 Kettlebell Swings

10 Goblet Squats

5 KB Push Presses 


Strength/Skill - Ab Tabata

3 Tabata's

Hollow Rocks

Russian Twists 35/25lb. plate

Plank Holds


WOD (Workout of the Day) 

Hero WOD

"Tommy Mac"

2 Rounds For Time

12 Burpees

12 Thrusters (115/75 lb)

12 Burpees

12 Power Snatches (115/75 lb)

12 Burpees

12 Push Jerks (115/75 lb)

12 Burpees

12 Hang Squat Cleans (115/75 lb)

12 Burpees

12 Overhead Squats (115/75 lb)

Incorporated Energy Systems in WOD:  Glycolytic, Phosphagen


  • Our goal for this workout is to target 20-30 Minutes
  • This is a grinder that will keep beating you up with the burpees, don't go overly fast on the burpees in order to complete the bar work in 1-2 sets. Keep a consistent pace and don't come out of the gates blasting.
  • Score is time to completion

*Scale accordingly if any exercise cannot be performed RX