Endurance
Sometimes we have to run……
With a partner
Complete
8x400m run (4 each, you go, i go)
Then
2000 on ski or rower split how you want
Then
2000 on the machine you didnt use the first time
Then 8x400m (4 each, you go i go)

9am Wod

AMRAP 20 Minutes
Run 800m
15 Wall Walks
9 Rope Climbs
15 OH Squats 185/125lbs

Scaled

AMRAP 20 Minutes
Run 800m
9 Wall Walks
6 Rope Climbs (or 12 pulls)
21 OH Squats (with a weigt you only break 3 times max)

2:00 Pigeon Stretch, per side
Then,
20 Lateral DB Box Step Overs w/ light DB
20 Pause Goblet Squats w/ 1-DB
20 Up-Downs (Burpee without push up)

Strength

Teams of 3, rotating sets of Squats:
AMRAP 4 Minutes
Set of 7 UB Sandbag Squats 150/100lbs
Rest 2:00
AMRAP 3 Minutes
Set of 7 UB Sandbag Squats 150/100lbs
Rest 2:00
AMRAP 2 Minutes Set of 7 UB Sandbag Squats 150/100lbs

Wod

For Time in Teams of 3, rotating full rounds:
2 Rounds each of:
24/20 Calorie Ski
24 DB Front Squats 70s/50s

Athletes need to be instructed to absolutely send it on the machine and hold onto the DBs for this piece to be effective. If you have a group of very fit athletes, consider making them a team of 4 to allow for maximal intensity on round 2


Feel: Gas
Pacing: Send
Target Score: Both Rounds Sub-4 Minutes
Fire breather score: Both Rounds Sub-2 Minutes
Scaling
Ski: Row 24/20 Calories or perform 24 Burpees to a 6” target. Avoid Biking if possible. Athletes need to have a machine distance they can sprint for 90% of.

DB Front squats: performed with 2 DBs, the goal should be a very uncomfortable set of 24 that requires some grit to complete unbroken after sprinting on a machine

400m Run
20 Leg Swings, per leg (Front-to-Back)
20 Empty Bar RDLs
20 Scap Push Ups
Then,
2:00 Wrist Stretch
1:00 Handstand Hold

Strength/skill

1:00 Shoulder Taps from High Plank
Rest 1:00
:30 Handstand Hold
Rest 1:00
1:00 of Shoulder Taps from HS Hold
Rest 1:00
1:30 of Freestanding HS Practice
The purpose of the freestanding HS practice is to further familiarize athletes with finding their balance upside down.
*we will work with you where you are at to build the strength to get upside down. If you have no desire to get upside down thats ok too, we will work on pressing overhead

Every 3 Minutes for 18 Minutes
300m Run
into
AMRAP in remaining time
7 Deadlifts 135/95lbs
25′ HS Walk Pick up where you left off every time you get back to the AMRAP.
One score of rounds+reps.

Feel: Cardio
Pacing: Sustain
Target Score: 9 Rounds Total (note, scores will vary significantly based on run speed and scaling. Scale to meet the stimulus, not these scores).
Firebreather Score: 15+ Rounds Total 
Scaling

• Run: Should not exceed :90 or distance should be reduced
• DL: Unbroken, broken up only for strategic purposes.
• HS Walk: 2 Wall Walks = 25’ HS Walk. Perform the Open Standard for the Wall Walk (RX or Scaled, based upon competency), or :15 HS Hold per 25’ HS Walk.

30 Band Pull Aparts (15 palms up, 15 palms down)
Then,
12-8-4
AAB Calories (10-6-4 for females)
DB Push Press

Strength/skill
AMRAP 7 Minutes
Max Sets of 3 UB Strict HSPU

Rest: As little as possible between sets
For athletes with the ability to perform consistent strict HSPU, 3, 2, or 1 reps is 100% acceptable. For athletes without the ability to do SHSPU, consider scaling to a small set of kipping HSPU or modifying to push ups for athletes without HSPU.
Score is total Sets.. each set of 3 counts as one point

Wod

AMRAP 14 Minutes
10 KB Swings 53/35lbs
5 Box Jump Overs 24/20″
10 HSPU*
5 Box Jump overs
*HSPU Should be 1 set- See notes below before HSPU variations

Feel: Cardio

Pacing: Sustain

Target Score: 6-9 Rounds
Firebreather Score: 10+ rounds

Scaling
KB Swings: 1 Set Every Round.
HSPU: 1-2 sets every round. If athletes cannot routinely perform at least 5 kipping HSPU, scale to Push Ups. Reduce reps slightly if an athlete can perform some HSPU, but if 10 is a big number

Warm Up

2:00 Couch Stretch
Then,
400m Run
40 Wallballs (Goal is UB)
400m Run (Faster than 1st 400m Run)
Then, 10 Power Positions Pause Hang Squat Cleans

Strength. Last one before restest. If you are feeling good go for it because the option to retest in on labor day. going to run the Hero Wod Hot Shots 19 this year on Sunday September 5th.

Squat Clean

1×3 Power Position*

1×2 Hang, at knee**

then,
3 @ 65%
2 @ 75%
1 @ 85%
3 @ 70%
2 @ 80%
1 @ 90%
3 @ 75%
2 @ 85%
1 @ 95%+

Drop and reset on sets with multiple reps. Rest 2-4 minutes between sets. The final single is optional and there to allow athletes to attempt a new 1RM if it’s feeling good. May only make an attempt if all previous lifts were successful.