9.12
“Albert’s Birthday Wod”
In pairs, 8 rounds for time:
12 Chest to bar pull ups (Rx+ = bar muscle ups)
33 Wall balls (Rx+ = 30/20lb)
19 Hang power cleans (50/35kg)
One works, one rests, switch whenever you want.
10.12
The Open 17.1
For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs
Dumbbell 22,5/15kg and 24/20″ box
Time cap: 20 minutes
11.12
“The Ghost”
6 Rounds of:
1min Row
1min Burpees
1min Double Unders
1min Rest
12.12
“12 Days of X-Mas”
For Time:
1 Sumo Deadlift High Pull 35/25kg
2 Thrusters
3 Push Press 35/25kg
4 Power Cleans 35/25kg
5 Power Snatches 35/25kg
6 Kettlebell Swings 24/16kg
7 Pull-ups
8 Knees-to-Elbows
9 Box Jumps (24″/20″)
10 Double Unders
11 Burpees
12 Overhead Walking Lunge Steps 20/10kg plate
13.12
“Zachary Tellier”
For Time:
10 Burpees
10 Burpees
25 Push-Ups
“10 Burpees
25 Push-Ups”
50 Lunges
“10 Burpees
25 Push-Ups
50 Lunges”
100 Sit-Ups
“10 Burpees
25 Push-Ups
50 Lunges”
100 Sit-Ups
150 Air Squats
14.12
“Marconi”
For time with a partner:
2382 meter Row
Then…..
20 Rounds of:
11 Toes to Bar
20 Air Squats
16 KB Swings 24/16 kg
one partner works while the other rests.
Break up the workout between partners as you like
15.12
“Hotshots 19”
6 Rounds For Time:
30 Air Squats
19 Power Cleans 61/43kg
7 Strict Pull-Ups
400 meter Run
Scaling
This Hero WOD is long and high volume. Reduce the reps
and load to keep this workout under 40 minutes.
