Grant McHaney

Fitness Heroics – CrossFit Epically Awesome

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Yoga/Mobility

Foam Roll Lats

Rotator Cuff internal/external rotations Band or 5lb plate

Warm-up

BW General Warm up (No Measure)

1 min of each

-Forward lunges

-Pushups

-Burpees

-Air squats

-Pass Thru’s w/ Band

Skill/Strength

Single Arm KB Bent Row

Pendlay or Bent Row w/ KB and 1 arm

Inverted Barbell Row

Place a bar on the rig between Sternum and Mid thigh.

Hang underneath the bar and pull until your chest touches.

WOD

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

Fitness Heroics – CrossFit Epically Awesome

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Yoga/Mobility

Warm-up

Skill/Strength

WOD

Fitness Heroics – CrossFit Epically Awesome

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WOD

EOD 131 (Time)

PARTNER WOD

A. 65 Front Squats at 135/95

B. 65 Kettlebell Swings at 2 Pood (72 lbs)/1.5 Pood (54 lbs)

C. 16 Lateral Partner Over Burpees

D. 65 Hang Power Cleans at 135/95

E. 65 Push Press Single KB at 1.5 Pood/1 Pood

F. 16 Lateral Partner Over Burpees

G. 65 Chest to Bar Pull-ups

H. 65 Box Jumps 30”/ 24”

I. 16 Lateral Partner Over Burpees

J. 65 Push-ups

K. 65 “Pendlay” Barbell Rows 135/95

L. 16 Lateral Partner Over Burpees

M. 400 meter run

RX+: W/ Tactical Vest or backpack on weighing 10lbs

Honoring 131 EOD Technicians who have mad the ultimate sacrifice for our country.

Fitness Heroics – CrossFit Epically Awesome

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Yoga/Mobility

https://romwod.com/workout/simple-four/

Coaches: You will have to Log into ROMWOD

Warm-up

Thruster Warm up (No Measure)

2 rounds w/ only a bar

5 Deadlifts

5 DL w/ High Pull

5 Power Cleans

5 Overhead Press

5 Front Squats

5 Thrusters

WOD

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Fitness Heroics – CrossFit Epically Awesome

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Yoga/Mobility

Warm-up

Clean Warm Up (No Measure)

3 rounds

Run 200

3 deadlifts

3 deadlifts with high pull

3 hang power cleans

3 Back or Overhead Squats

3 squat cleans

WOD #1

21-15-9 DL and Box (Time)

21-15-9

Deadlifts, 225/155

Box Jumps, 20/24

10 Minute Cap

WOD #2

WOD #3

15-12-9 HPC Push-ups (Time)

15-12-9

Hang Power Cleans, 135/95

Push-ups (RX+: HSPU)

10 Minute Cap

WOD #3

12-9-6 BPU and BS (Time)

12-9-6

RX:

Burpee Pull-ups (scaled pull-ups count)

Back Squats (From the floor), 135/95

RX+:

Burpee Muscle-ups

Overhead Squats (From the floor), 135/95

10 Minute Cap

Fitness Heroics – CrossFit Epically Awesome

Pro Tip of the Day: Don’t Partner with Grant

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Yoga/Mobility

Dealers Choice:

Shoulder Stability w/ KB OH

Banded Hip Flexors

Upright Titanic Full Nelson

Warm-up