Categoria: WOD

HERO WOD
“HOLLEYMAN”

30 Rounds For Time
5 Wall Ball Shots
3 Handstand Push-Ups
1 Power Clean
RX 9/6 – 70/50
SCL 6/3 – 50/35

WOD
3 RFT
15 CLEAN & JERKS
12 PULLUP
9 TOES TO BAR
RX 50/35
SCL 40/25
BEG 20/15

core
3×20 1 db OH situp
rest 1′

wod
AMRAP 20′

12 dual db deadlift
9 dual db hang power clean
6 dual db shoulder to over head

RX 20/15
SCL 15/10
BEG 10/6

a. STRENGHT
4 X 8 dual dumbell floor press
rest 2′ btw sets

• YOU CHOOSE WEIGHT !

b. WOD
5 RFT
10 one db hang clean & jerk alternated
8 one db step over box 60/50
6 ring dip
time cap 14′

RX 20/15
SCL 15/10
BEG 10/6

wod
emom 8′
odd : 7 thrusters + 6 burpees otb
even : 6 power snatch + 6 burpees otb

rest 2′

emom 4′
odd : 9 thrusters + 8 burpees otb
even : 8 power snatch + 8 burpees otb

rx 30/25
scl 25/20
beg 20/15

wod
for time ” KAREN”
150 wall ball shot
time cap 13′

• EVERY MINUTE PERFORM 5 REGULAR BURPEES ( START FROM BURPEES )
  RX 9/6
  SCL 6/3

wod
2 RFT
100 double unders
20 regular burpees
30 pistol squat alternated
40 ktb american swing 24/16
400mt run

time cap 25′

WOD
EMOM 30′
0′ 30 double unders
1′ 10 rotation 180* burpees
2′ 10 pullups
3′ 10 boxjumps over
4′ 10 hand stand pushups
..repeat x 6 rds

wod
5 RFT
12 wall ball shot
9 hang power snatch
6 toes to bar
time cap 12 ‘

rx 40/30
scl 30/20
beg 20/15

wod
for time
15.12.9.12.15
hang squat clean
bar pushup
V-up

rx 50/35
scl 40/25
beg 30/20