W.O.D.

4 Rounds

80 Double Unders 

40 Reverse Lunges / Step Ups (no weight)

20 Handstand Push Ups 

*Alternate between lunges and step ups each round (2 round of each)

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This is going to be a real test of your double under capacity, especially rounds 3 and 4. We are thinking unbroken lunges/step ups and keep it together on handstand push ups. Avoid the redline stage over the first 2-3 rounds there.

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SUGGESTED WARM UP:

1. 2 Rounds: 5 Cat/Camel + 5 Thoracic Rotations each side
2. Stretch and mobilize calves
3. 30 sec standing pigeon pose (each side) + 30 sec couch stretch (each side)
4. 20 Jump Rope + 6 Reverse Lunges + 6 Step Ups + 20 second handstand
5. 10 Jump Rope + 4 Step Ups + 4 Reverse Lunges + 4 Handstand Push Ups

Part 1: 

5 Sets 

250/200 M Row

*Rest 2 minutes between sets – make each set close to max effort 

Part 2: 

18-12-6

Hang Snatch (95/65)

Lateral Burpees over Barbell

Rest 3 Minutes, then

16-10-4

Hang Clean (135/85)

Lateral Burpees over Barbell 

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Part 1 is prescribed for speed and intensity, but if you are overly sore from Murph, use it as an extended warm up to get some blood flowing to your legs. Part 2 is meant to be done fast and close to unbroken, if not completely unbroken. Get that short engine back after hero week!

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SUGGESTED WARM UP

1. PVC Pipe Pass throughs and figures 8s – 20 seconds each
2. PVC Good Mornings + Snatch Press – 20 seconds each
3. 3 Sets: 3 Hang Snatch Pulls + 3 Hang Snatch High Pulls + 3 Muscle Snatch + 3 Hang Power Snatch – PVC Pipe
4. Stretch and mobilize thoracic and low back
5. 2 Sets: 3 Hang Snatch Pulls + 3 Hang Snatch High Pulls + 3 Muscle Snatch + 3 Hang Power Snatch – Empty Barbell

“Murph”

1 Mile Run 

100 Pull Ups 

200 Push Ups 

300 Air Squats 

1 Mile Run 

*Partition the 100-200-300 anyway you want

*If you have a weight vest, wear it

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The tradition of all traditions within our Crossfit calendar! This is one of the longest, if not THE longest, WODs of the year. As hard as this gets, remember why we are doing this. It is so much bigger than any struggle point you will hit.

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SUGGESTED WARM UP

1. 10 Leg Swings (R and L) + 10 Punter Kicks (R and L)
2. 200 M Jog + 3 Pull Ups + 6 Push Ups + 9 Air Squats
3. Stretch calves + quads + low backs
4. 200 M Jog + 4 Pull Ups + 8 Push Ups + 12 Air Squats
5. Stretch Hips + Pecs + low backs
6. 200 M Jog + 5 Pull Ups + 10 Push Ups + 15 Air Squats

In Teams of 2 ( 1 working / 1 resting)

“Bert”

50 Burpees

400 M Run together

100 Push Ups

400 M Run together

150 Walking Lunges

400 M Run together

200 Air Squats

400 M Run together

150 Walking Lunges

400 M Run together

100 Push Ups

400 M Run together

50 Burpees

*If done solo, cut reps in half (still run 400 M)

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Find a rep scheme for each movement that allows you to avoid the redline stage. Keep it smooth and easy on the runs, chip away.

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SUGGESTED WARM UP

1. 4 Opposites (Each side) – Pause for 3 seconds at end of each
2. From Push Up Position: Rotate top half of back and reach one hand to ceiling – 5 reps each side
3. 5 Scorpions each side – On back or stomach
4. 10 Legs Swings + 10 Punter Kicks + Toe to Knee Pulls (each side)
5. 200 M Run (Medium)
6. Stretch and mobilize quads / lower back
7. 200 M Run (Fast)

“DT”

5 Rounds

12 Deadlifts (155/105)

9 Hang Cleans

6 Shoulder to Overhead

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A Bison favorite! The extra challenge on this one will be the fact you aren’t in the enviornment this WOD craves. Sure, you may not PR, but remember why we do Hero Week and, well, nobody cares if it’s hard. 5-15 minutes….you’ll be fine. Go get it.

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SUGGESTED WARM UP

1. 5 Good Morning + 5 Behind the Neck Press
2. 5 Press Ups to Downward Dog
3. 3-5-7: Deadlift + Hang Clean + Push Jerk (45/35)
4. Stretch Front Rack / Wrists
5. 2-4-6: Deadlift + Hang Clean + Push Jerk (50% DT weight)
6. 5 Single Leg Deadlift (R and L) + 5 Single Arm Press (R and L)
7. 1-3-5: Deadlift + Hang Clean + Shoulder to Overhead (at or above DT weight)

“Hildy”

100 Cal Row

75 Thrusters (45/35)

50 Pull Ups

75 Wall Balls

100 Cal Row

*If you have a vest, wear it

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This is known as a “Battery” workout. You are going to be stuck at one movement for a long time and the speed is less important than simply just “staying in it”.

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SUGGESTED WARM UP

1. AMRAP 3: 20/16 Cal Row + 15 Barbell Press + Max Air Squats
2. Stretch / Mobilize hips and quads
3. Stretch / Mobilize wrists and low back
4. :10 on / :10 off for 3 Sets: Hang from Pull Up Bar / Kips
5. 3 Rounds: 5 Thrusters (45/35) + 4 Pull Ups + 3 Wall Balls

“Dork”

6 Rounds

60 Double Unders

30 KB Swings

15 Burpees

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The total volume of burpees and double unders aren’t that high, respectively. The KB swings are where you will have be ultra-careful on. 180 of them is going impact how you move elsewhere and you have hold yourself accountable to move well before you think about big sets.

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SUGGESTED WARM UP

1. 5 Press Up to Downward Dog – hold each pose for 2-3 seconds
2. 5 Downward Dog – reach for opposite ankle – (left and right)
3. :10 on / :10 off – 3 rounds – Double Unders
4. :10 on / :10 off – 3 rounds – Burpees
5. :10 on / :10 off – 3 rounds – KB Swings (Russian if needed)
6. Stretch thoracic and calves
7. Roll out feet (optional)

“Jerry / Randy Mash”

1 Mile Run

25 Snatches (75/55)

2,000 M Row

25 Snatches

1 Mile Run

25 Snatches

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You are likely going to approach the 30-35 minute mark on this one that won’t include a lot of pure-rest time. Watch your pace early, even if you feel like you are moving “too slow”. This is a grind that will beat you up for days if the quality of movement is poor. Be diligent on that light barbell, maintain good posture on the row and runs

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SUGGESTED WARM UP

1. 10 Shoulder Pass Throughs + 10 High Pulls + 10 Snatch Deadlifts (slow) – all done with a PVC
2. 5 Figure 8’s (each direction) + 5 Good Mornings + 6 Snatch Press (fast) – all done with PVC
3. 200 M Run + 250 M Row + 200 M Run
4. 3 Sets: 3 Snatch High Pull + 3 Hang Muscle Snatch + 3 Snatch Push Press – done with empty barbell
5. Stretch quads and calves
6. 2 Sets: 3 Touch and Go Snatch – rest 5 seconds – 3 Touch and G Snatch (75/55 or workout weight)
7. 400 M Run + 500 M Row – medium pace

800 M Run, then

120 Push Ups

*Every time you break, Run 200 M + 20 Jumping Lunges

*Cap yourself at 7 sets of push ups

Rest 4-5 Minutes

800 M run, then

120 Hollow Rocks

*every time you break, run 200 M + 20 Jumping Lunges

*Cap yourself at 7 sets of hollow rocks

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SUGGESTED WARM UP

1. Pre-Run Prep: Rollout feel/calves/hip flexors
2. 10 Leg Swings + 10 Punter Kicks (each leg)
3. Jog 200 M
4. 10 Push Ups + 10 Hollow Rocks
5. 5 Press Ups + 5 Downward Dog
6. Jog 200 M

7 Rounds

13 Thrusters (95/65)

39 Double Unders

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Short and simple couplet. A suggestion on your mental approach. You do NOT want to feel “out of breath” after 3 rounds. Plan your sets of thrusters and transitions accordingly. A challenge to that approach would be to start your 7th round and attack it with full intensity rather than just piecing it together with a few trips to the hands-on-knees position.

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SUGGESTED WARM UP:

1. 13 Air Squats + 100 M Jog
2. Stretch quads and ankles/calves
3. 13 Front Squats (45/35) + 100 M Jog
4. Stretch front rack and thoracic
5. 13 Thrusters (45/35) + 39 Double Unders – average pace
6. 3 Rounds: 4 Thrusters (95/65) + 12 Double Unders – Fast