Monday 7.11.22

A couple hero WODs this week!


10 min AMRAP

1 min cardio

10 Air Squats to a Medball

10 Banded Side Steps

10 Ring Row

3 inchworms w/ Push-up to Down Dog


10 Bottoms Up Kettlebell Press/side
10 Prone Snow Angel
10 Kneeling Halos/side


Box Squat (use a Medball w/ stacked plates)

Adjust loading as needed with the goal of successful but challenging work sets.


10 Rope Climb (Fit 20-30 Pull-ups/Rows)
20 Back Squat (225/155) – from the rack
40 Cal Row
Goal: Sub 16 min **STRICT CAP: 25 min

*If you are not going Rx, feel free to ski 35 cal or bike 30 cal.

Duration: Moderate
Weight: Heavy
Skill: High
Volume: Low

U.S. Army Sergeant Dale G. Brehm, 23, of Turlock, CA, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, WA, died on March 18, 2006, when he came under small arms fire from enemy forces during combat operations in Ar Ramadi, Iraq.
He is survived by his wife Raini, father William, stepmother Linda, and mother Laura Williams.

Today’s hero workout is a chipper. The rope climbs shouldn’t take you much more than three minutes. Back squat is on the heavier side and should be coming from the rack. I would suggest using a loading that you can get all 20 reps done in no more than four sets with minimal breaks. The handstand push-up may be the crux for some of us but focus on breaking early so you can avoid muscular failure. Push the pace on the row as it’s the end of the workout and see what you got for today.


3 position banded hamstring stretch