“31 Heroes” Here today. First Heat starts at 10:15. Please arrive early enough to properly warm up and be ready to go. We will run heats every 40 minutes for as long as needed to get everyone through. Please visit the 31 Heroes website at the link below to find out more about…
7/02/13: Friday: 31 Heroes tomorrow 1st Heat starts at 10:15, please arrive and mobilize as needed for this start time.
Strength: Hatch Cycle W1:D2
HBBS: 1×10@60%, 1×8@65%, 1×8@70%, 1×8@75%
Front Squat: 1×5@60%, 1×5@65%, 1×5@70%, 1×5@70%
Here is the Excel sheet if you have not printed it off yet.
WOD: 8 Minute AMRAP
12-Push Press (115/75)
9- Toes 2 Bar
Skill Hand Stand walking Max distance Hand Stand walk 3min Amrap 40 Du 7 Hspu (RX+defficit HSPU with 2 -45# plates and abmat) 10 Ring Dips Remining time-Max Effort Ring Rows ( No Kipping) Rest 3min 3min Amrap 40 Du 7 HSPU (RX+) 10 Ring Dips Max Effort Pullups ( Muscle Ups RX+ ) rest…
Strength: Snatch (1×5 @60%, 1×5 @65%, 1×5 @70%, 1×5@75%)
*Use 110% of your 1RM to base %’s off of.
Box Jumps (30/24″)
Hang Power Snatch (95/65#)
We will be starting a new Strength Cycle for Squatting today. It is the Hatch Cycle, we will be squatting 2 days a week for the duration of the program. Below is the spreadsheet for calculating your percentages based off of your 1 rep maxes. Please print this out or save on your phone so…