A. Every 3 minutes for 9 minutes (3 sets) complete:
- 5-5-5 Back Squats @ 40%, 50%, 60% (Deload Week – 3rd set is 5 reps only)
B. Every 3 minutes for 9 minutes (3 sets) complete:
- 5-5-5 Strict Press @ 40%, 50%, 60% (Deload Week – 3rd set is 5 reps only)
C. Every 3 minutes for 9 minutes (3 sets) complete:
- 9 Handstand Pushups
- 15 Burpees
- 21 Wall Balls
We are entering the Deload Week of our strength cycle. Percentages are noted below. After this week, you will add five pounds to your 1RM calculations for the Strict Press and Bench Press and 10 pounds to your 1RM for the Back Squat and then we will climb the percentages for 3 more weeks.
Complete as many rounds as possible in 20 minutes of:
Challengers: We’re taking things up to another level today with our first Hero WOD, “Jack.” Please follow the link above on “Jack” and learn more about him and why we do these WODs in the honor of fallen soldiers. Hero WODs tend to be a degree higher in difficulty compared to some of the WODS we’ve done to date such as Filthy Fifty and Fight Gone Bad. But again as with any workout, we can scale the difficulty downward to almost any degree. “Jack” is one of the more moderate Hero WODs we do. Having said that, you all are more fit than you may realize now and you should give yourselves a lot of credit for doing legit work over the last 5 weeks.
Scaling notes: The prescribed Push Press weight for this workout is 85b/115lbs for women/men respectively but scale that down to a weight you are challenged to do unbroken in the first two rounds but then have to break up into two to three sets. The Kettlebell Swings will be Russian-style swings. Please scale the Box Jumps to Step-ups for now but if doing Box Jumps, it is always recommended to jump-up and step-down.
Have a great workout!