Friday 5.26.17 WOD

Workouts today will rotate with class times in celebration of 24 Hero Workouts in 24 Hours Event.
(Workouts will rotate in both Ardmore and Wayne)

Mobility: 5min

This mobility will stay consistent across all WOD times today
10 X-Band Walks Laterally Each
10 X-Band Walks Forward/Backward

Warm-up/Prep: 5min

This warm up/prep will stay consistent across all WOD times today
(Coach lead and qued)
2 Sets with an empty barbell
3 Muscle Clean
3 Front Squat
3 Power Cleans
3 Bear Complexes


Training Intent
Stays consistent across all WODs today
Hero WODs, Weights/Reps/Time domains should be challenging. These workouts are incredibly challenging mentally, but this is a good time to dig-in and break your mental barrier.

5:45am & 9:30am

“Bear Shark”
Kettlebell Swings (55,35)
Thrusters (115,75)
DeadLifts (275,185)
600m Run

L3: (45,25)(95,65)(225,135)
L2 & L1:(35,15)(75,55)(185,115)
Beginner Alternative Metcon:
Russian Swing
Goblet Squats
600m Run


5 Rounds for time of:
3 Rope Climbs, 15′
10 Toes-To-Bar
21 Walking Lunge Steps (45# plate overhead)
400m run
L2: 15 Ring Rows, 10 Knee Raises, 21 walking lunges with plate on chest (25,15)
L1 & beginner metcon: 15 Ring Rows, 10 Sit Ups, 21 walking lunges


Complete as many rounds as possible in 20 minutes of:
15-ft rope climb, 1 ascent
5 burpees
200-meter run
L2: same
L1 & beginner metcon: 4 Ring Rows, 5 Burpees, 200m Run


25-Minute AMRAP of:
11 Chest-To-Bar Pull-ups
2 Deadlifts, 315#
10 Handstand Push-ups
L2: pull ups, 185,115, HR push ups
L1 & beginner metcon: Ring Rows, 115,75, push ups


For Time:
75 Power Snatches, 75#
L2: 55,45
L1: 35,25
Beginner Alternative Metcon:
EMOM for 10min
5-10 Power Snatches 35,25


1. Sumo Deadlift (10min EMOM @ 70%)
ODD Minutes: 5 Sumo Deadlifts for Speed @70%
– Reset on each rep
– +10% from last week.
EVEN Minutes: 3 High Box Jumps
Training Intent:
Programmed as $Out today to allow for 24 in 24 workouts to completed in class. Athletes should use a weight that they will be smooth with for all 5 sets. Box jumps do not need to be higher than last week but can be if athlete went too low last week. The intent is the same as last week: reset on each rep, be explosive/aggressive and adjust loading if unable to move efficiently.
2. Reverse Hyper: 3 x 15
3 x 10 ea. Glute Bridge on Bench