Weightlifting: Power Clean + Thruster
E2MOM 10 mins 1 PC + 2 Thrusters 80%. Power Clean from the floor then proceed with a thruster from the top of the power, look to explode out of the front squat!
WOD (choose your WOD): Hero workouts are notoriously difficult, mentally and physically. Choose options that challenge you throughout. Each exercise should require multiple sets to complete, but reduce the reps as needed so you can finish several rounds of the workout. Choose a WOD, scale as necessary!
A: “HAVANA” HERO WOD
Complete as many rounds as possible in 25 minutes of:
RX:
- 150 double-unders
- 50 push-ups
- 15 power cleans
Men: 185 lb.
Women: 125 lb.
Intermediate Option:
Complete as many rounds as possible in 25 minutes of:
- 100 double-unders
- 30 push-ups
- 10 power cleans
Men: 135 lb.
Women: 95 lb.
Beginner Option:
Complete as many rounds as possible in 20 minutes of:
- 75 single-unders
- 20 knee push-ups
- 10 power cleans
Men: 75 lb.
Women: 55 lb.
B: “MCGHEE” HERO WOD
Complete as many rounds as possible in 30 minutes of:
- 5 Deadlifts (275/185 lb)
- 13 Push-Ups
- 9 Box Jumps (24/20 in)
In honor of Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 in central Iraq.
C: Filthy Fifty
For Time -CAP 30 Minutes of:
- 50 Box jumps, 24″
- 50 Jumping pull-ups
- 50 Kettlebell swings, 1 pood
- 50 steps Walking Lunge
- 50 Knees to elbows
- 50 Push press, 45#
- 50 Back extensions
- 50 Wall ball shots, 20#
- 50 Burpees
- 50 Double unders