Hero Week 201109-201114

Hero Week

Monday, 11/9
“Pena"
7 Rounds For Time
100 Meter Sprint
19 Kettlebell Swings (70/53)
10 Burpee Box Jumps (24/20)
Rest 3 minutes between rounds

Tuesday, 11/10
Partner "Nate"
Alternate rounds
20 minute AMRAP
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings (70/55)

Wednesday, 11/11:

“Murph”

For Time:

Run 1 Mile

100 Pull-ups

200 Push-ups

300 Air Squats

Run 1 Mile

If you have a 20lbs vest- wear it.

Thursday, 11/12
“Tyler”
5 Rounds For Time
7 Ring Muscle-ups
21 Sumo Dead-lift High Pulls (95/65)

Friday, 11/13:
“The Chief"
3 minute AMRAP X 5
3 Power Cleans (135/95)
6 Push-ups
9 Air Squats
rest 1 minute between AMRAPs


Saturday, 11/14:
“The Seven"
7 Rounds For Time
7 Handstand Push-up
7 Thrusters (135/95)
7 Knees To Elbows
7 Dead-lift (245/165)
7 Burpees
7 Kettlebell swings (70/53)
7 Pull-ups