Going old skool (like early pandemic) and pulling out the hero WOD again for a Friday. Ah, TGIF! Not sure if we’ve done this one before. Extra points for anyone that can put the date in the comments if we did. Subs encouraged if needed. Suggestions below.
Workout for Friday, February 5th, 2021 —
The prescribed weight for KBS is heavy (2 pood = 72#), feel free to ignore or increase to 30 or 40 reps if you don’t have a heavy KB. Sub OH DB lunges (20 PER leg) if you can’t do OHS. Sub regular pull-ups or bent over rows for C2B pull-ups. As always, sub anything for anything that you need. The idea is to do some stuff in between some cardio.
HAN Plan Workouts 
28:18. 1000meter bike. 125#DL. 60#OHS. 25#DB SQCL. strict pull-ups. Fun!
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27:08. All weighted movements with two, 40# DBs.
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30 minute Peloton. Will save this one for another day since it looks fun.
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M28:15 barf factor 8! Good one
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Did this one on Saturday. Mixed it up to manage weight changes, no warm up and equipment on hand. Did burpees, SDHP (65), OHS (65), squat cleans (85), box jumps (20), deadlifts (135), C2B. Alternated row and bike. 32:30.
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Mixed up — DL 195, power snatch 75, OHS 75, pull ups, BJ, squat clean 115. Row 500m for run. 34:36
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29:24. Subbed overhead lunges, bent over rows and air squat jumps. I was toast by the end… squat cleans at the end suuuuuuucked. But I love this workout. Run, reps, run, reps… nothing better.
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29:29 used 30 #db for DL and squat cleans, #55 OHS, 35 kbs
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