HERO WOD – “Gamberi Six”
*Partner Workout / Teams of Two
CASH IN – 200 meter Buddy Carry (100 meters then switch)
16 Deadlifts, 225/155
16 Toes to Bar
16 Shoulder to Overhead, 135/95
16 KB Sumo Deadlift High Pulls, 55/35
16 Box Jumps, 24/20
CASH OUT – 101 Air Squats
– Work can be broken up between partners however they see fit.
1) Strict Chin-Up 5 x 2-3 Reps from Failure
Athletes who can perform more than 10 reps per set while leaving 2-3 in the tank should add weight.
Scale down to one of the following, listed from highest to lowest strength/proficiency:
-Chin-Up Negative, 5 Sets, work towards being able to do 5 consecutive reps of 10 seconds each (https://youtu.be/OqryFFiR7i4)
-Piked Assisted Pullup, 5 sets, work towards being able to do 5 reps with a 10 second negative on each one (https://youtu.be/JpM5cOf6Ntw)
-Chin Hang, 5 sets, work towards a 45 second hold (https://youtu.be/-MI2VbEVHXg)
2) Clean Pull + Power Clean + Clean 5×2
Add 5-15lbs to top weight from two weeks ago. If athlete was not present for that workout, they may perform that instead.