Friday 05 May 2017
05/05/17
‘HEARTBREAK HILL’
5KM Run followed by
100 Squat
75 Sit Up
50 Press Up
25 Pull Up
Saturday 06 May 2017
06/05/17 Team Hero WOD – ‘MIRON’ Miron (Mirosław Łucki) 5 rounds for time of: 800-meter run 23 back squats, ¾ body weight 13 deadlifts, 1 ½ body weight Mirosław “Miron” Łucki, 38, died Aug. 23, 2013, in Ghazni Province, Afghanistan, from fatal wounds inflicted by an improvised explosive device. Łucki was a Warrant Officer at…
Wednesday 26 April 2017
26/04/17
5-5-5 Front Squat
15 Min AMRAP
10 Box Jump (20/24)
8 STOH (35/50)
6 Decline Press Up
Thursday 27 April 2017
27/04/17
Isobel
30 Snatch For Time
or
2 RFT
50 Wall Ball (8/10)
5 Clean and Jerk (55/80)
Rest 5 minutes
For Time:
40 Strict Pull Up
80 Press Up
40 Pistols
Rest 5 minutes
21-15-9
Deadlift (55/80)
DUs (x4)
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)
