Last weeks hero WOD was a beat down that many of us (including myself) haven’t fully recovered from. This week we will dial back the intensity slightly early on in the week to allow some recovery for our 3rd week of hero WODs.

Although Mondays WOD will follow the classic 21, 15, 9 rep scheme the duration of the WOD will be a bit longer than Fran.  A combo of heavy power cleans and bar facing burpees will be a good way to start the week. Its heavy but the volume isn’t too high and the intensity will be a bit lower due to the weight on the barbell.

Tuesdays WOD is a nice combo of lower and upper body work with some high skill challenges added. Wall ball shots, lunges and handstand walks.

Our first of two strength days this week will be all about the shoulders. We will start the class building up to a heavy single rep strict press, then a heavy single rep push press, and finish up with a heavy single rep push jerk.

Day two of strength work will be a fan favorite; back squat! We will spend the class working up to a heavy 5 rep.

Then there is Friday… our Hero WOD. If you were with us last summer this will be a repeat for you.

“The Seven”

Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

Our partner WOD this Saturday will be a mix of conditioning and odd object tasks. These workouts are always fun due to the different movements we don’t always get to do.

Sunday is a throw back to an endurance WOD we did last summer. Hopefully the weather holds up so we can set the rowers up outside!

Always plan on getting to class early to mobilize and get your body prepped for the workouts. Although we run you through a warm up everyone has different needs to get prepared for movement. Sometimes it’s not preventable but showing up 30 seconds before class starts isn’t smart and we do not recommend it.

See you at the box!!!