Benchmark Diane

21-15-9
Deadlifts 225/155
HDST 

Hero WOD Josh

42 Pull Ups
21 OHS 95/65
30 Pull Ups
15 OHS 95/65
18 Pull Ups
9 OHS 

Super Saturday

In teams of 2 complete the following work in any order with only 1 athelete working at a time:

100 Push Ups
100 Sit-Ups
100 Pull Ups
100 J.Lunges
40 Man Makers 40/25 

Row and Some bench

Part A
500M row X3 rest 1 minute in between, for speed

Part B
Bench press BW for men/ 75% of bodyweight for ladies, for reps
Score is total reps after three attempts, take 2 minutes between attemps

Thruster Heaven

21-15-9
Thrusters 135/95
Box Jumps 36/28 

Grande Prairie Final Prep

12-10-8-4-2
Ring dips via MU
Hanging Cleans  185/125 

Filthy Fifty

50 BJ 24/20
50 J.Pull Ups
50 KBS 1.5/1
50 Steps of lunge
50 K2E
50 PP 45/35
50 Back Extensions
50 Wall Ball Shots
50 Burpees
50 DU 

Grande Prairie Prep day 1

EMOM

Perform 1 PWR Snacth 185/125
3 OHS
5 T2B
15 RDS 

Final Hero WOD, for now... Moon

7 RFT
DB hang split snatch, 10 reps right arm, 40/25
15 Ft rope climb
DB hang split snatch, 10 reps left arm, 40/25
15 foot rope climb 

Week of Hero's WOD 5 "Bradshaw"

3 HDST
6 Deads 225/155
12 Pull Ups
24 DU
10 RFT 

Week of Hero's WOD 4 "Ryan"

5 RFT
7 MU
21 Burpees 

Week of Hero's WOD 3 "JACK"

20 MIN AMRAP
10 Push Press 115/85
10 KBS 1.5/1
10 BJ 24"/20" 

Week of Hero's WOD 2 "GATOR"

8 RFT
185 FR Squat 5 reps
26 Ring Push Ups 

Week of Hero's Wod 1 "ERIN"

5 RFT
15 DB split clean 40/25
21 Pull Ups 

Death by Clean and Jerk

Work up to your 1 RM Clean and Jerk

then,
Death by Clean and Jerk at 135/95 

Sweet Stuff

3 deads 315/205
6 bar hop burpee
18 DU
6 RDS
then 90 sec rest
then
5 rds
then 90 sec rest
then 4 rds
1 min rest
then
3rds, yeah!! 

A quick one

1000M row
100 Push Press 95/65
10 Muscle Ups 
1 MU to handstand 

Active recovery...

50 Wall Balls
50 Push Ups
1 min rest

40 KBS 1.5/1
40 Sit-Ups
1 min rest

30 Box Jumps 24/20
30 Pull Ups 
1 min rest

20 KBS Snatch 1.5/1
20 Handstand push ups
1 min rest

10 Man Makers 40/25
10 Burpeess 

U Tough enough?

12-9-6
MU and Fr squats 250/165 

So how strong have you gotten?

1 RM deadlift
1 RM backsquat