-OPEN GYM- SKILLS STRENGTH ACTIVE RECOVERY MOBILITY -AEROBIC CAPACITY- IN A 40 MINUTE WINDOW RUN 1 MILE 100 FRONT SQUAT (25/40) 100 BURPEE ROW 1000M IN REMAINING TIME RUN MAX DISTANCE -ENDURANCE TRAINING- IN A 40 MINUTE WINDOW RUN 1 MILE 100 FRONT SQUAT (25/40) 100 BURPEE ROW 1000M IN REMAINING TIME RUN MAX DISTANCE…
HERO WOD FRIDAY IS BACK !!!
‘GREGG ATLAS’
ACCUMULATE 10,000LB (4535KG) BACK SQUAT*
* 20 BURPEES EVERYTIME BARBELL IS RACKED
TEAM WOD
1000-1200
OPEN GYM
1200-1400
‘STEEPLE CHASE’
FOR TIME
50-40-30-20-10
BIKE FOR CALS
JUMPING PULL UPS
DOUBLE UNDERS
TARGET: 17 MINUTES OR LESS
15 MIN AMRAP
20 WALL BALL SHOT
15 SUMO DEADLIFT HIGH PULL
10 TOE TO BAR
TARGET: 6 ROUNDS OR MORE
-OPEN GYM-
19.5 PREP
-AEROBIC TRAINING-
8 ROUNDS 2 MIN ROW (28 SPM)
(1 MIN REST BETWEEN ROUNDS)
-ENDURANCE TRAINING-
200M SANDBAG SHOULDER CARRY
40 BURPEE OVER BAG
200M SANDBAG ZERCHER CARRY
30 BURPEE OVER BAG
200M SANDBAG OVERHEAD CARRY
20 BURPEE OVER BAG
200M SUITCASE CARRY (100M EACH SIDE)
10 BURPEE OVER BAG
19.5
TEAM WOD
1000-1200
