WARMUP
3x
1 min cardio
10 Air Squats
5 KB SDHP
4 Step Ups
5 Box Jumps
Then..
Barbell Warmup + Push Press + SDHP
WOD – Hero WOD
“Zeus”
3 Rounds For Time
30 Wall Ball Shots (20/14 lb)
30 Sumo Deadlift High-Pull (75/55 lb)
30 Box Jump (20 in for everyone)
30 Push Presses (75/55 lb)
30 calorie Row
30 Push-Ups
10 Back Squats (Bodyweight)
*Scale first by reps, then weight, then rounds. If you want a spot on the board, you MUST have a judge. Keep track in your book (with detailed notes) on how you do and feel. These WODS are a benchmark, and it’s really cool to look back on the years to see how you have improved!
Scaling Options Examples:
3 Rounds For Time
30 Wall Ball Shots (14/10 lb)
30 Sumo Deadlift High-Pull (45/35 lb)
30 Box Jump (12 in)
30 Push Presses (45/35 lb)
30 calorie Row
30 Push-Ups
10 Back Squats (45/35 lb)
2 Rounds For Time
20 Wall Ball Shots (14/10 lb)
20 Sumo Deadlift High-Pull (45/35 lb)
20 Box Step-Ups (12 in)
20 Push Presses (45/35 lb)
20 calorie Row
20 Knee Push-Ups
10 Back Squats (45/35 lb)
OPTIONAL POST WOD
500m Ski
CrossFit Reserve 