Joey Dorey, Josh Lee, and Giancarlo Graziani of CrossFit Sanitas perform today’s workout of the day, the hero workout Daniel.
Daniel
For time:
50 pull-ups
Run 400 meters
21 thrusters
Run 800 meters
21 thrusters
Run 400 meters
50 pull-ups
♀ 65 lb ♂ 95 lb
Post time to comments.
Compare to 161118.
Scaling:
Originally programmed in 2006, this Hero workout is structured as a pyramid. Reduce the reps and load in order to work through movements with minimal rest. Intermediate athletes can perform this workout as prescribed.
Beginner Option:
For time:
25 assisted pull-ups
Run 400 meters
15 thrusters
Run 400 meters
15 thrusters
Run 400 meters
25 assisted pull-ups
♀ 22 lb ♂ 35 lb
Comments on Hero WOD Demo: Daniel
Coming off a layoff, sickness
Scaled to
👉25 PU
👉15 thrusters @65lbs
👉Running 🏃♂️ half city block[ 27°F 🙏 in NYC]
Could have probably eeked out some more reps, load but bit being conservative on the comeback
Completed in approx 14 minutes
First time EVER. Beg of course. Used a rower 14.42
Welcome!
22 degrees means no running outside??
#Animalspirit
#earlyAM/skyisblackworkouts
#conqueryourself
If, When you in NYC reach out
Would love to train with you
yeah, that's some weak sauce right there. times (way too fast) also reflected they didn't do the conversion very well on the bike
I’m surprised at that as well. All my workouts are in my open garage/outside. I enjoy the added complexity of the temps/elements, whether it’s in triple digits or below freezing (running in cold is much preferable to running in heat for me). To each, their own, though.
You're tripping Nick! I'd take 100+ all day!
I agree that 22 does not equal no running outside, but I gotta go with Nick somewhat on this one. I can put more layers on, but can only take so many off.
Hero WOD Demo: Daniel
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