HERO WOD SATURDAY 12-12-2020
WOD: “Jack”AMRAP 20:-10 Push Press (115/85)-10 KBS (1.5/1)-10 Box Jumps (24/20”) *THIS CAN ALSO BE PERFORMED WITH A PARTNER. P1 WORKS, P2 RESTS. SWITCH AS NEEDED.
WOD: “Jack”AMRAP 20:-10 Push Press (115/85)-10 KBS (1.5/1)-10 Box Jumps (24/20”) *THIS CAN ALSO BE PERFORMED WITH A PARTNER. P1 WORKS, P2 RESTS. SWITCH AS NEEDED.
STR: Press WOD:3 SETS FOR MAX REPS:1:00 DB Floor Press:15 Rest1:00 DB Goblet Lunges:15 Rest1:00 DB Renegade Rows:15 Rest1:00 DB Up Downs:15 Rest
STR: Deadlifts WOD:6 Rounds:10 Pull-ups8 TTB6 DLRest 1:00
STR: Push Press WOD:3 RFT:35/25 Cal AB25 Box Jumps15 Push Press
STR: Front Squats WOD:Every 2:00 for 5 SETS:20 Front SquatsIn remaining time,Max 20m Shuttle RunsRest :30 between sets.
STR: Snatch WOD:AMRAP 5:4 Hang Power Snatch6 OH Alt Reverse Lunges8 Up Down Over Bar Rest 2:00 AMRAP 5:3 Power Snatch*4 OH Alt Forward Lunges5 Burpees Over Bar
PARTNER WOD:For Time:300 Cal Row P1- RowsP2- Completes:2 Rounds:7 Burpees to Target14 Weighted Sit-ups-Switch after rounds are complete.
STR: Power Cleans WOD:For Time:21-15-9Power CleansPull-upsRest 2:0021-15-9Power CleansPull-ups
STR: Bench Press WOD:Every 2:00 x 5 SETS:20 Alt Jumping LungesIn remaining time:Max Cal AB or Cal Row
STR: Deadlifts WOD:For Time:600m Run50 DL30 Bar Facing Burpees600m Run