Public Whiteboard

Components

Coffey Hero WOD

Settings

Workout

CF5/24/22

Preview

Monday: Core Work + Metcon
Tuesday: Murph Prep Hero WOD Coffey
Wednesday: Snatch + Metcon
Thursday: Deadlift + Metcon
Friday: Clean + Metcon

Preview

Break up the squats and presses however you would like between runs. Scale appropriately but know this is a Hero Wod so push yourself a bit outside your comfort zone. It’s meant to be hard

Coffey Hero WOD (Time)

Run 800 meters (60/42 cals)

50 Back Squats 135/95

50 Bench press 135/95

Run 800 meters

35 Back Squats, 135/95

35 Bench press, 135/95

Run 800 meters

20 Back Squats, 135/95

20 Bench press, 135/95

Run 800 meters

1 Muscle-up

*Break up Bench/Squats as needed, 40min Time Cap

U.S. Marine Corporal Keaton G. Coffey, 22, of Boring, OR, assigned to the 1st Law Enforcement Battalion, 1st Marine Headquarters Group, 1st Marine Expeditionary Force, based in Camp Pendleton, CA, was killed on May 24, 2012 while conducting combat operations in Helmand province, Afghanistan.

Whiteboard:

Tuesday, May 24, 2022

Male Clients