Sunday WOD
You got that right. You can choose to honour one of 202 heroes today with your best effort. Most HERO workouts are meant to be grueling and mentally challenging. Many will have high volume of reps so scale the workout to a level that is attainable yet challenging.
You can find the list here: https://www.crossfit.com/heroes
Here’s a few I picked out:
Murph:
For time:
1-mile run
100 pull-ups
200 push-ups
300 air squats
1-mile run
RX: with a weighted vest 14#/20#. Note that you can mix and match the number of pull-ups, push-ups and air squats per round until you get to the prescribed volume. For example, after running 1-mile, do 20 rounds of Cindy (5 pull-ups/10 push-ups/15 air squats). If you are in the gym, the time cap for Murph is 45 minutes.
Jerry
For time:
1-mile run
2K row
1-mile run
Ryan
5 rounds for time of:
7 muscle-ups
21 burpees
Erin
5 rounds for time of:
15 dumbbell split clean
21 pull-ups
25#/40# dumbbell
Helton
3 rounds for time of:
800m run
30 dumbbell squat cleans
30 burpees
35#/50# dumbbells
Jack
Complete as many rounds as possible in 20 minutes of:
10 push presses
10 KB swings
10 box jumps
95#/1 pood/20″ box, 115#/1.5 pood/24″ box
Bradley
10 rounds for time of:
100 meter sprint
10 pull-ups
100 meter sprint
10 burpees
Rest 30 second
Enjoy!
Motor
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