16/09/17
Team Hero WOD @10am
‘9/11 Memorial WOD’
2001m Row/Run
11 Box jump (24/30)
11 Thrusters (37.5/55)
11 Burpee C2B Pull Up
11 Power Clean (55/80)
11 HSPU
11 KBS (24/32)
11 T2B
11 Deadlift (55/80)
11 Push Jerk (55/80)
2001m Run/Row
05/09/17
For Time: 100 Air Squat 80 DU 60 AB Sit Up 40 DU 20 Push Press (42.5/60)
07/09/17 9.30am – 12.00pm & 4.00-8.00pm Open Gym: Skills/Mobility/Active Recovery Aerobic Capacity Training (Row): 5 Sets 300m Fast 100m Easy 100m Max Effort 100m Easy (Rest for 4 mins B/W sets) Endurance Training: 42 Wall Ball Shots (8/10) 21 Back Squat (50/70) 30 WBS 15 Front Squat 18 WBS 9 OH Squat – 3 Rounds:…
09/09/17
10.00-11.00am Team Hero WOD
‘HANSEN’
5 RFT
30 Kettlebell Swings (16/24)
30 Burpees
30 AB Matt Sit Up
28/08/17
‘Calypso’
4 Sets of:
1 min 10m Sprints
1 min Rest
1 min Air Assualt Bike for Calories
1 min Rest
1 min Row for Distance
1 min Rest
1 min Double Unders
1 min Rest
