WOD
STRENGTH
Bench Press
7×2, across
Bench Press
7×2, across
FOR ROUNDS
AMRAP 12
12 Box Jumps
6 Thrusters
6 Bar Facing Burpees
AMRAP 12
12 Box Jumps
6 Thrusters
6 Bar Facing Burpees
Height: 24″
Weight: 115/75
Weight: 115/75
STRENGTH
Bench Press
7×2, across
Bench Press
7×2, across
FOR ROUNDS
AMRAP 12
12 Box Jumps
6 Thrusters
6 Bar Facing Burpees
AMRAP 12
12 Box Jumps
6 Thrusters
6 Bar Facing Burpees
Height: 2o”
Weight: 75/55
Weight: 75/55
STRENGTH
Bench Press
7×2, across
Bench Press
7×2, across
FOR ROUNDS
AMRAP 12
12 Step Ups
6 Thrusters
6 Burpees
AMRAP 12
12 Step Ups
6 Thrusters
6 Burpees
Height: 20″
Weight: 55/35
Weight: 55/35
WOD GUIDANCE & GOALS
HEAVY DAY! Coaches will help you build to 8.5-9/10 effort for two reps, which you’ll hold across for seven sets. Both reps should feel heavy and require you to use your legs!! Record your weight.
THEN, it’s HERO WOD time! For 12 minutes cycle through a moderate pace on the box jumps, completing them in around :40-:45. For the thrusters, choose a weight you can do for six rep unbroken, reps four through six should feel challenging. Pace the bar facing burpees so you do not have to pause anywhere during the allotted time. Target 6 rounds.
4@85, 3@90# (failed 2nd rep of 3rd set)
4+16 MAX
185
5+13 24 inch step
245# / 5 (step ups and step over burpees)
205# / 5+12 MCx*(24″ Steps)
185# / 6+18 (24” steps, 95# hang C&J)
— nothing like getting bullied by Jack on the bench. ruthless 🤣
185/ 6+12, 75#
85#
5+19, 24” step ups, 55#
135# / MAx w/ Step Ups and Step Overs
5 + 21 rounds
Bench: 135# for 4 rounds, dropped to 125# for round 5 (failed 2nd rep of 4th set) and that’s all we had time for
Metcon: 5+4 (65#, 20″ jumps)
120#
6+5 75#, 20”
95#
6+10 24” steps/ 75#
95#
6+4 steps 24”/55#/regular burpees