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Tuesday 8.18.20

Mobility Warm-Up (10-15 Minutes)

Banded Good Morning's

Banded Hamstring Floor Stretch

Rig Lat Stretch

Lat Foam Roll

20 Shoulder Taps in Push-up stance

Bar Hang 

Strength/Skill - Ab Tabata

3 Separate Tabata's

Strict Toes to Bar with Weight Vest 20lb.

Sit-Ups with Weight Vest 20lb.




WOD (Workout of the Day) 

Hero WOD


For Time

100 Deadlifts (135/95 lb)

100 Power Cleans (95/65)

100 Ground-to-Overheads (65/45lb)

43 Burpees

Incorporated Energy Systems in WOD:  Phosphagen, Glycolytic


  • Our goal for this workout is to target 12-24 Minutes
  • Score is total time

*Scale accordingly if any exercise cannot be performed RX