Hero WOD “Santora”

“Santora” Three rounds for reps of: 155 pound Squat cleans, 1 minute 20′ Shuttle sprints (20′ forward + 20′ backwards = 1 rep), 1 minute 245 pound Deadlifts, 1 minute Burpees, 1 minute 155 pound Jerks, 1 minute Rest 1 minute U.S. Army...

2/26/14

A) 20minute AMRAP 100m run 2 rope climb 3 wall climb 4 box jumps 30/24 5 double push up burpees B)Stone ladder Each set consists of 3x 1 stone to shoulder 3 stone squats Start at 90 for guys 50 for...

2/24/14

A) “Diane” 21-15-9 deadlift 225/135 handstand push up B) 21-15-9 overhead squat 95/65 toes to...

2/21/14

A)21 KB swing 2/ 1.5 pood 21 pull ups 21 push press 115/75 run 400 15 KB swing 2/ 1.5 pood 15 pull ups 15 push press 115/75 run 800 9 KB swing 2/1.5 pood 9 pull ups 9 push press 115/75 run 400 B) 100 hollow...