Final Hero WOD
“Nutts”
For time:
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10’
200 Double-unders
Run 400 meters with a 45lb plate
[40:33]
Hero WOD 18
“Rankel”
20:00 AMRAP
6x Deadlift @225#
7x Burpee Pull-ups
10x KBS @75#
200m Run
[5+13]
This one is fun, and i think i’ll use it in regular programming later, lots of stuff you’re working with but it’s a pure workcapacity test. You gotta have gas and you gotta be able to keep your foot on it…
Hero WOD 17
“Coe”
Ten rounds for time of:
95 pound Thruster, 10 reps
10 Ring push-ups
[25:12]
So painful. This one just hurt from the start and never leg to. Ugh…
Hero WOD 16
“Ricky”
Complete as many rounds as possible in 20 minutes of:
10 Pull-ups
75 pound dumbbell Deadlift, 5 reps
135 pound Push-press, 8 reps
[8 rounds
This one hurt, bad. It came fast and stayed. Hooyah!
Hero WOD 15
“Collin”
Six rounds for time of:
Carry 50 pound sandbag 400 meters
115 pound Push press, 12 reps
12 Box jumps, 24 inch box
95 pound Sumo deadlift high-pull, 12 reps
[52:19
Probably the 4th time i’ve done Collin. I’ve improved on it a great deal, but it still hurt. A lot. Though I did carry at 75# Keg instead of the sandbag. 🙂