Friday 28 April 2017
28/04/17
5-5-5 Shoulder Press
For Time:
5 Wall Walk
50 DUs
10 Ring Dips
50 DUs
20 HR Burpees
50 DUs
30 Jump Lunge
50 DUs
40 V Sits
50 DUs
50 Air Squat
Saturday 22 April 2017
22/04/17 Team Hero WOD @10am ALL welcome !!! Luke For time: Run 400 meters 155-lb. clean and jerks, 15 reps Run 400 meters 30 toes-to-bars Run 400 meters 45 wall-ball shots, 20-lb. ball Run 400 meters 1.5-pood kettlebell swings, 45 reps Run 400 meters 30 ring dips Run 400 meters 155-lb. weighted lunges, 15 steps…
Monday 17 April 2017
17/04/17
A) 1-1-1-1-1 Clean and Jerk
B) 100 Ring Dips for time… every break do 3 burpees…
Tuesday 18 April 2017
18/04/17
A) 3-3-3-3-3 Power Snatch
B) 12 min ladder: Push Press/DUs/T2B- 1,2,3,4 etc etc (DUs x10)
Thursday 20 April 2017
20/04/17
Option 1:
A) 2-2-2-2-2 Hang Clean
B) 21-15-9 Deadlift (70/100) Box Jump (20/24)
Option 2:
For Time: 50-40-30-20-10 AAB Cal/ Alternating DBS (10/20)
Option 3:
Skills/Catch Up/Mobility
Friday 21 April 2017
21/04/17
A) 3-3-3-3-3 Hang Snatch
B) 15 min AMRAP: 7 Thruster (25/35) 7 Burpee 7 Cal AAB
Friday 14 April 2017
14/04/17
A) 15 mins to establish a heavy Snatch
B) 15 mins to establish a heavy Clean
C) 15 mins to establish a heavy Jerk
Thursday 13 April 2017
13/04/17 Option 1: A) 2(1)-2(1)-2(1)-2(1)-2(1) Power Clean + Push Jerk B) 3 RFT: 200m Run 15 Pull Up 10 Over Head Squat (35/50) Option 2: In a 20 minute window: 3 rounds: 30 Cal Row 60 DUs 30 Wall Balls (8/10) Directly into 6 rounds: 8 Thrusters (25/35) 8 Pull Ups 8 Bar Facing Burpess…