Saturday 090515

Saturday 090515

WORKOUT OF THE DAY

HERO WOD- "ADRIAN"

7 RDS for Time

3 Forward Rolls

5 Wall Walks

7 TTB

9 BJ 30/24

 

  

 

 

 

**COMPETITION CLASS**

A.
Three sets for times of:
2 Legless Rope Climbs (15′)
6/4 x (Muscle-Ups + 2 Ring Dips)
60-Foot Handstand Walk
Rest 2 minutes

B.
I.
“Drag Race”
For time:
30 Deadlifts (315/215 lbs)
40 Toes to Bar
50 Box Jump-Overs (24”/20”)

Rest until the running clock reaches 15:00, and then…

II.
Three rounds for time of:
15 Bench Presses (205/135 lbs)
30 Pull-Ups

Rest until the clock reaches 30:00, and then…

III.
For time:
Row 2000 Meters

C.
Two sets, not for time of:
15 Supinated Wrist Curls
(palms up, forearms on bench)
15 Pronated Wrist Curls
(palms down, forearms on bench)
Rest as needed

Optional Additional Conditioning Session
(This session is best performed 3-4 hours prior to or following today’s primary session.)

For time:
Run 4 Miles

Please run this hard and note your time!



3 comments (Add your own)

1. tina degiorgio wrote:
this looks like a fun Hero Wod. the Comp looks intense

Fri, September 4, 2015 @ 10:15 PM

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Wed, October 28, 2015 @ 2:48 AM

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Fri, July 28, 2017 @ 5:13 PM

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