Monday 03 October 2016
03/10/16
15 min to establish 5 RM Deadlift
Then
21-15-9
Deadlift (<80% of 5RM)
Box Jump Overs (18/24)
Box Dips
Saturday 01 October 2016
01/10/16
Team Hero WOD
‘David F’
In pairs/teams
1000m Run with 25kg weight
100 Press ups
100 Sit ups
100 Squats
100 Double Unders
100 Ft rope climb
1000m run with 25kg weight…
Thursday 29 September 2016
29/09/16
Double Under Tabata
Then
12 min AMRAP
5 T2B
5 Demon Press Ups (10/20kg)
5 DB HPS
Wednesday 28 September 2016
28/09/16
STRENGTH:
15 Mins to Establish Heavy Clean and Jerk
CONDITIONING:
3 RFT
10 Pull Ups
10 Clean and Jerk (45/60)
10 Box Jump (18/24)
Tuesday 27 September 2016
27/09/16
For time:
800m run
9 Deadlift (125/90)
800m run
6 Deadlift
800m run
3 Deadlift…
Friday 23 September 2016
23/09/16
- Alternating Dumbbell Snatch (16/24)
- Inclined Press Up
- Box Jump Over (18/24)
- Dumbbell STOH (16/24)
- Wall Ball Cluster (8/10)
- Rest
1 minute at each station
3 rounds
Total number of reps score
Scale weights and movements where necessary…
Thursday 22 September 2016
22/09/16
For Time
100 Air Squats
80 Press Ups
60 AB Mat Sit Ups
40 T2B
20 Pull Ups
* After each exercise carry out 20 unbroken Double Unders (40 Single Unders)
** Scale reps or movements where necessary
