24 Hero WODs in 24 Hours Event
Warm-up
3 Rounds of:
100 Meter Run
10 Air Squats
8 Push-ups
6 Pull-ups
Rest 60s-90s.
*This will give your athletes time to warm-up and set-up their scaling
100 Meter Run
10 Air Squats
8 Push-ups
6 Pull-ups
Rest 60s-90s.
*This will give your athletes time to warm-up and set-up their scaling
WOD: 50min
7:30: “Klepto”
4 Rounds for time of:
27 Box Jumps, 24″
20 Burpees
11 Squat Cleans, 145#
27 Box Jumps, 24″
20 Burpees
11 Squat Cleans, 145#
8:30, 9:30, 10:30 “Murph”
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
Scaling
“L3 Murph”
*Perform as written except use a band for pull-ups“L2 Murph”Run 1 Mile or 10:00
Then,
10 Rounds of:
5 Ring Rows
10 Box Push-ups
15 Air Squats
Then,
Run 1 Mile or 10:00“L1 Murph”
Run for 10:00
Then,
8 Rounds of:
5 Ring Rows
7 Box Box Push-ups
12 Air Squats
Then,
Run for 10:00
“L3 Murph”
*Perform as written except use a band for pull-ups“L2 Murph”Run 1 Mile or 10:00
Then,
10 Rounds of:
5 Ring Rows
10 Box Push-ups
15 Air Squats
Then,
Run 1 Mile or 10:00“L1 Murph”
Run for 10:00
Then,
8 Rounds of:
5 Ring Rows
7 Box Box Push-ups
12 Air Squats
Then,
Run for 10:00
$ Out
Have a great weekend!