Partner Warm up
80/60 cal on the bike, non working partner do 15 air squats, then switch

Grab a bar, we are finding a 1 rep max front squat today!
Warm up should be 2 or 3 empty bar sets then something like this
5,5,3,3, 1,1 1.. until you miss working from 60 to 100 percent
Newer athletes please do 5 sets of 5 as heavy as possible.

Wod For time:
21 deadlifts
Run 400 meters
18 deadlifts
Run 400 meters
15 deadlifts
Run 400 meters
12 deadlifts
Run 400 meters

Men: 225 lb.
Women: 155 lb.

Scroll for scaling options.
Post time to comments.

Compare to 140909.

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Related:
• The Deadlift

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Scaling
Lighten the deadlift so that the first set of 21 can be performed unbroken and still allow you to run fast. The load should be moderately heavy but not require excessive rest to complete each set.

Intermediate Option
For time:
21 deadlifts
Run 400 meters
18 deadlifts
Run 400 meters
15 deadlifts
Run 400 meters
12 deadlifts
Run 400 meters

Men: 185 lb.
Women: 125 lb.

Beginner Option
For time:
15 deadlifts
Run 400 meters
12 deadlifts
Run 400 meters
9 deadlifts
Run 400 meters

Men: 135 lb.
Women: 95 lb.

Teams of 2
Wod 1
2000 Meter row time trial.. split work however you want

Wod 2 “hang in there partner”
20 Minutes EMOM (every minute on the minute)
5 Thrusters rx is 95/65 but rx+ is 135/95
5 Burpees

This is an emom. Partner 1 will do 5 thrusters and 5 burpees while partner 2 is hanging from a bar. When the thrusters and burpees are done both parthers get to rest for the remainder of the minute.

Switch spots and wait for 3….2…1… and start your next minute.

Wod 3
2000 meter time trial.. can you beat your first time?

8am Run Club
Its been awhile so how about running some 400’s over on the post office road. 6-8 if you hate running, 10 if you love running. 90 second break between.
OR Run a 5k for time. Push the pace.

9am Mobility


10 am Partners, split how you want

Buy in 100cal row

100 wall balls
50 Lunges (unweighted)
100 Kb Swings 55/35
50 Lunges
100 wall balls
5o lunges
100 Kb swings
50 lunges
100 Wall balls

Cash out 100 cal bike

JBo-Hero Wod

Warm up will start with bar work at the top of the hour. be there early if you need to mobilize.

0-1 Minute 10 Power Position Power Snatch
1-2 Minutes 5 Hang Position Power Snatch plus 1 OHS
2-3 Minutes 5 from the shin plus ohs
3-4 Minutes 8 full snatches with empty par

Coach will start clock. You have 20 minutes to work to a heavy set of this complex
1 Power Snatch from the floor
1 Hang Squat snatch
2 OHS
*New athletes do 10 minutes of practicing snatches and 10 minutes of practicing OHS

Complete as many rounds as possible in 28 minutes of:
9 overhead squats
1 legless rope climb from seated
12 bench presses

Men: 115-lb. OHS and bench, 15-ft. rope
Women: 75-lb. OHS and bench, 15-ft. rope

Scroll for scaling options.
Post rounds completed to comments.

Compare to 140816.

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Related:
• The Overhead Squat: Simple Yet Nettlesome
• The Legless Rope Climb

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Scaling
This is a longer Hero WOD that presents challenging movements and a huge demand on the shoulders. Reduce the loading and pick a challenging modification for the rope climb.

Intermediate Option
Complete as many rounds as possible in 28 minutes of:
9 overhead squats
1 legless rope climb
12 bench presses

Men: 95-lb. OHS and bench, 15-ft. rope
Women: 65-lb. OHS and bench, 15-ft. rope

Beginner Option
Complete as many rounds as possible in 20 minutes of:
9 overhead squats
1 rope climb, lying to standing
12 bench presses

Men: 45-lb. OHS and bench
Women: 35-lb. OHS and bench

S

Little run/Light light light deadlift warm up.
Most of this wod will be done outside.. bring your SPF 90 if you get sunburned easy. Why do we do Wods like this? Remember the snatch wod with the 200m meter run… it’s to help teach how to push the pace on running instead of using it as rest.

4 Rounds
Run 200 (test your 200 time for the wod, we will have a true 200 mark)
10 Light dead lifts

Get done quickly and start in our strength
5 sets of 3 deadlifts
Looking for 90 to 95 percent of 1rm

5 2-minute rounds of:
10 burpees
200-m sprint
Max-rep burpees (can you make it to the 2nd set of burpees each round)

Rest 3 minutes between rounds.

Scroll for scaling options.
Post number of burpees completed after the sprint each round to comments.

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Related:
• The Burpee
• Single-Under Warm-Up

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Scaling
Reduce the reps so that the first set of burpees and run take no more than 90 seconds. Each round should be an all-out sprint.

Intermediate Option
As Rx’d.

Beginner Option
4 2-minute rounds of:
5 burpees
200-m sprint
Max-rep burpees

Rest 3 minutes between rounds.

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