Hero Wod. Bring a vest if you have one. We will time cap this at 1 hour.
All work is split on this wod. Burpees are over your partner! not over a bar
EOD 133 Hero Wod
Partners (Vested)
65 Front Squats (135/95)
65 KBS(70/53)
16 Burpee Over Partner
400m Run
65 Hang P.Cleans(135/95)
65 Single Arm KB Press(53/35)
16 Burpee Over Partner
400m Run
65 C2B
65 Box Jumps
16 Burpess Over Partner
400m Run
65 Push Ups
65 Pendlay Row(135/95)
16 Burpees Over Partner
8am Endurance- The race we are prepping for is in a few short weeks. Sign up! Put your team as Train Harder Crossfit
https://runsignup.com/Race/FL/Tampa/RoarThroughYbor?remMeAttempt=
8Am- 5k Training
2×200 rest 1 minute in between
4×400 rest 2 minutes between
2×800 rest 3 minutes between
4×400 rest 2 minutes between
2×200 rest 1 minute in between
9AM- Mobility
10AM
TEAMS OF 2
100 T2B
150 Box Jump Overs
200 Push ups *P1 works P2 Hold a Barbell OH or FR (95/65). Switch everytime bar drops
Warm Up
2 Rounds
15 Kip Swings
10 Squat therapy Reps
10 PVC Passthorugh
10 PVC OHS in Rig
Stregnth
Overhead Squat-Point of performance
Body Postion, Grip, Active Shoulder,
Squat 5×5 60% to 80% going up each set or work light and Focus on full depth
WOD:
7-14-21-14-7
Cal Bike
Snatches 95-65
Warm up and skill
15 M EMOM
1-10 Banded Hamstring Curls
2- 10 Banded Bicep Curls
3-6 Inchworms W/Push up
4-8 Cossack Squats(can be weighted)
5-10 Jumping Jacks
Get equipment ready and practice double unders.
“Emily”
10 Rds for time
30 Double unders
15 pull ups (Sub ring rows)
30 air squats
100 m sprint
2 minutes rest (Don’t cheat your rest time)
Warm Up
3 Rds
10 Medball Deadlifts
15 Air Squats
10 PVC Pass throughs
Strength:
Hang Power Snatch
Points of performance- Body Position, Close Bar Path, Extension, Correct overhead position
EMOM
1- 8 Snatch High pull
2- 6 Pwr Pos Pwr Snatch
3- 6 Hang High Pull
4-7 Hang Pwr Snatch
After EMOM build up to a 1 rep max or Do Light Sets of 5 to practice technique.
Wod
WOD:
3 Rounds
10 KBS (kettle bells swings) 70/55
5 Medball Cleans 30/20
Rest 1 Min
3 Rounds
10 KBS
5 Medball Cleans
Rest 1 min
Finish with 1 Min Max KBS. 2 scores for the wod. TOTAL time and total Kb’s in the last minute.