WEEK 9

WOD HERO
endurance endurance
FOR time 5 rounds for time
DAY 57

a. 5 km a. 1 km run
b. 50 air squat
*E3MOM 20 air squats (from the beginning) c. 40 push ups
d. 30 sit-ups

AMRAP 8 min e3mom (each 3 minutes)

3 box hspu
DAY 58

3 burpees a. 20 burpees

6 box hspu
3 burpees b. 20 sit ups
9 box hspu c. 20 air squats
3 burpees
*add 5 reps each round until you can't do the
Etc., adding 3 reps to the hbox hspu each round total reps in 3 minutes

Every 2 minutes for as long as possible complete

for time
From 0:00-2:00
1 round of:
DAY 59

14 thrusters 1 kg each arm

A: 100 push ups 10 burpees
b. 100 air squats From 2:00-4:00
2 rounds of:
14 thrusters 1 kg each arm
*EMOM: 5 vups/sit ups (from the beginning) 12 burpees
Etc., following same pattern until you fail to complete
one round

for time for time

DAY 60

a. burpees (10-9-8-7-6-5-4-3-2-1) a. 150 db/bag power snacth

b. air squat (20-18-16-14-12-10-8-6-4-2)
c. jumping jacks (30-27-24-21-18-15-12- *EMOM 5 air squats (from the
9-6-3) beginning)

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 WEEK 9

WOD HERO
2 rounds for time 40 min emom (10 rounds)

a. 100 air squats

DAY 61

a. 16 burpees (each 2 rounds remove 1 rep)

b. 50 push ups b. 25-30 push up
c. 30-40 air squat
c. 25 v-ups
d. 15 sit ups
d. 1 min rest

for time for time

DAY 62

a. 100 kb/db/bag swings a. 100 kb/db/bag swings

b. 100 sit-ups
*10 jumping jacks every minute from the c. 100 air squats
beginning d. 100 push ups

amrap 20 mins for time

DAY 63

a. 8 burpees a. 200 thrusters 1 kg each arm

b. 16 hand release push ups
c. 32 sit-ups *perform 15 push ups each break

use velites timer for your wods

www.velitessport.com @velitessport