3.31.2017

HERO WOD FRIDAY

“343”
Today’s workout is a tribute to the 343 Firefighters whose lives were lost at the World Trade Center on 9-11-2001.

100 DEADLIFTS #145/115

100 POWER CLEANS #95/65

100 GROUND TO OVERHEAD #65/35

43 BURPEES

 

METCON
Assault Bike Workout- this will ALL be done on the bike and a short EMOM will follow
After the 5 minute warm-up…..
30 second sprint (push HARD, you should be very out of breath at the end of the interval)
3 minute active recovery ride (this is long but will get shorter, rest and recover so you can give a full sprint at the end)
30 second sprint
2:30 minute active recovery ride
30 second sprint
2 minute active recovery ride
30 sec sprint
2 minute active recovery ride
30 sec. sprint
1:30 minute active recovery ride
30 sec. sprint
1 minute active recovery ride
30 sec sprint
30 sec. active recovery ride
30 sec. sprint
3 minute easy ride and recover
6 minute EMOM
4 pull-ups
5 box jumping burpees

Leave a Reply

Your email address will not be published. Required fields are marked *