Monday 04.30.18
HERO WOD
Complete as many reps as possible in 15 minutes of:
1 back squat, 1 shoulder press, 1 deadlift
2 back squats, 2 shoulder presses, 2 deadlifts
3 back squats, 3 shoulder presses, 3 deadlifts
Etc.
Use ½ body weight for the squats and deadlifts and 45 lbs for the presses.
Post rounds completed to comments.
- In honor of U.S. Marine Lt. Col. Christopher “Otis” Raible, 40, of North Huntington, Pennsylvania, who was killed by insurgents during an attack on Camp Bastion, Afghanistan, on Sept. 14, 2012. Raible joined the Marines in 1995, served in Iraq and Afghanistan, and was the commanding officer of Marine Attack Squadron 211 out of Marine Corps Air Station in Yuma, Arizona. He is survived by his wife, Donnella; daughters, Catherine and Allison; and son, Brian.
11
1-7 with 45 lb bar
8-10 with 25 lb dumbbell
11 with 15 lb dumbbell
Ready to go back to bed ?
Completed 7 rounds + 8 back squats and one push press
70# for BS and DL
45# PP
I just realized it said shoulder press ??
8 rounds and 9 reps
Used 63 lbs for squats and deadlifts and 30lbs for presses.
11 reps
20# shoulder press
45# dl and bs
Completed round 10.
Half body weight = 75lb squats and DL
20 lb SP bec I didn’t want to unrack the weights
Ended up doing a 75 lb clean at the end of every round to rerack the weights for back squats.
New PR.
9 rounds
70lb squats and dl
40lbs sp
Finished 9 full rounds!
85 lbs for back squat and deadlift
45lbs for shoulder press
1/2 my body weight is def more than 85lbs buuuut i couldnt clean it up every round to get it back on my back ???♀️? so I dropped the weight down and opted for my “dream weight” ???
Finished 9 full rounds!
10 rounds.
95 lbs for everything, Push Press instead of shoulder press