No strength today. Hero Wod
There will be a time cap. Very few, if any should be doing the ghd situps, jump on for 1 or 2 rounds if you want, but otherwise do regular sits ups.

Hansen

5 rounds for time of:
30 kettlebell swings
30 burpees
30 GHD sit-ups

Men: 2-pood kettlebell
Women: 1.5-pood kettlebell

Scroll for scaling options.

Post time to comments.
Compare to 090502.

Related:
• CrossFit WOD 180319 Tips With Jason Ackerman
• The Kettlebell Swing
• The Burpee
• The GHD Sit-Up

Scaling
This Hero workout is intended to be a long, metabolic challenge that places great demand on the midline. Reduce the reps and kettlebell weight so you can keep moving for 4 or 5 rounds with short breaks only. Newer athletes might want to avoid the GHD completely until they have built up a tolerance for this very potent movement.

Intermediate Option
4 rounds for time of:
30 kettlebell swings
30 burpees
30 GHD sit-ups

Men: 1.5-pood kettlebell
Women: 1-pood kettlebell

Beginner Option
4 rounds for time of:
20 kettlebell swings
20 burpees
20 sit-ups

Men: 1-pood kettlebell
Women: ½- pood kettlebell

Warm up-
10 Minutes to complete 40 perfect air squats against the wall, if you are not low enough we will set a wall ball behind you to squat to.
Strength
5 sets of 5 back squats
You know your 20 rep max… don’t hold back on these. build to a very heavy set of 5. do a couple warm up sets then start in on your sets of 5. Your final set of 5 should be much higher than your 20 rep max.

Wod- We did this a few months ago. Surprisingly difficult. not sure if we had many finish it RX. Try Strict weighted pull ups first, then pull ups, then kipping pull ups, then assisted  pull ups.

15-12-9-6-3 reps for time of:
Dumbbell hang clean and jerks
Weighted pull-ups

Use one of the dumbbells for your weighted pull-ups.

Men: 50-lb. dumbbells
Women: 35-lb. dumbbells

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Post time to comments.

Related:
• CrossFit WOD 180317 Tips With Jason Ackerman
• Weighted Pull-Up Variations

Scaling
This workout should be completed relatively quickly. Choose a weight for the dumbbells that allows you to complete the set of 15 unbroken. The pull-ups might need to be broken into several sets. Choose a modification that is more challenging than you would normally use for standard pull-ups.

Intermediate Option
15-12-9-6-3 reps for time of:
Dumbbell hang clean and jerks
Strict pull-ups

Men: 35-lb. dumbbells
Women: 20-lb. dumbbells

Beginner Option
15-12-9-6-3 reps for time of:
Dumbbell hang clean and jerks
Jumping pull-ups with slowed descent

Men: 20-lb. dumbbells
Women: 10-lb. dumbbells

Scooter

On a 35-minute clock with a partner:
Complete as many rounds as possible in 30 minutes of:
30 double-unders
15 pull-ups
15 push-ups
100-meter sprint

Then, 5 minutes to find a 1-rep-max partner deadlift

For the AMRAP, have one partner work while the other rests, switching after a full round is completed. If you’re performing without a partner, rest 60 seconds between each round, and find a regular 1-rep-max deadlift.