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Tuesday 8.4.20

Warm-up Prep (10-15 Minutes)

2 Rounds

:30 Banded Rig Shoulder Stretch each side

10 Lunges

1 Min Bike

10 Banded Good Morning's

3 Strict Pull-Ups 


Strength/Skill - Strict Press

EMOM 2x6

8 Reps at 55% of 1 RM


WOD (Workout of the Day) 

Hero WOD


10 Rounds for Time

3 Handstand Push-Ups

6 Deadlifts 225/155

12 Pull-Ups

24 Double Unders

Incorporated Energy Systems in WOD:  Glycolytic, Phosphagen


  • Our goal for this workout is to target 12-20 Minutes
  • It's a hero wod that has a lot going on, find your pace that will let you rest minimally and don't go all out in the first few rounds or you will die.
  • Score is Time

*Scale accordingly if any exercise cannot be performed RX