HERO WOD
“Klepto”
4 rounds for time of:
27 Box jumps (24″)
20 Burpees
11 Squat cleans, (M=145/F=85#)

SWOD:
Power Clean – 70% x2×5
Hang Snatch (below knee) – 65% x 2×3, 70% x2×2
Snatch Push Press + OHS – 75% x 3+2 x 3

WOD:
3 Rounds for time of:
Row 250 Meters
20 Wall Ball Shots (M=20/F=16)
10 Toes to Bar

Rest 4 minutes; Then …

For Max Reps:
2 minutes of Double-Unders
Rest 90 seconds
90 seconds of Double-Unders
Rest 60 seconds
60 seconds of Double-Unders

SWOD:
Front Squat – 80% x3×5
Clean – 75% x3×2, 75% x2×3
Clean Pull – 95% (of 1RM clean) x3×5

WOD:
Five sets against a 60 second running clock of:
10 Push-ups
Max reps Barbell Thrusters (M=96/F=65)

* Rest 60 seconds between rounds. Score is max number of thrusters completed during the workout.

SWOD:
20 minutes Clean technique work.
Good Mornings – 3×20 light,
3x Max Ring L-Sit Hold

WOD:
15-12-9 of
Deadlift (M=315/F=205)
Pull-ups

SWOD:
Snatch – 75% x3×2, 75% x2×3
Snatch Pull – 95% (of 1RM snatch) x3×5
Pause Back Squat – 70% x4×5

HERO WOD
“Hammer”
Five rounds, each for time, of:
5 Power clean (M=135/F=95)
10 Front squat (M=135/F=95)
5 Jerk (M=135/F=95)
20 Pull-ups
Rest 90 seconds

SWOD: Rest

WOD:
20 Minute AMRAP:
5 Pull-ups (strict)
10 Turkish get-ups (M=1.5/F=1pood) 5 ea arm
15 Overhead Squats (M=95/F=65)

SWOD:
3 attempts to establish a 1RM Snatch – rest as needed.
3 attempts to establish a 1RM Clean & Jerk – rest as needed.

WOD:
3 rounds for time of:
3 Paralette HSPU
9 Barbell Ground to Overhead
12 Toes to bar
(For the ground-to-overhead, choose a weight that you can complete 9 reps quickly. For advanced male athletes, consider 135-155 lbs.; for advanced females, consider 95-105 lbs.)

SWOD:
Close Grip Bench 3 RM
Jerk behind the neck – heavy single; 80% of HS x1×3

WOD:
3 Rounds for time of:
7 Squat Snatch (M=115/F=75#)
9 Burpee bar jumps (jump over your bar)
30 UNBROKEN Double Unders

SWOD: Rest

WOD:
7 rounds of:
5 Deadlifts (M=315/F=205#)
10 Box Over Jumps (M=24/F=20″)
Run 200m
*Rest 3 minutes between each round.

Notes: Each round should be performed ALL OUT

SWOD:
Rack Pull 3 RM
*bottom of knee to lockout
3×5 Rope Climb 15”

WOD:
3 AMRAP sets of:
30 sec Clean & Jerk (M=135/F=95#)
30 sec box jumps (M=24/F=20″)
30 sec KBS (M=2pd/F=1.5 pd)
30 sec burpees
* active rest between sets by walking 400m

SWOD:
Squat 3×5 @ 90% of 5 RM
Pause back squat* – 65% x5×5

*Pause for 5 seconds in the bottom position of the squat. Keep your core tight!!