HeroWOD “Zeus” 3 Rounds for Time 30 WB 30 Sumo DL HP 30 Box Jumps 30 Push Presses 30 Cal Row 30 Pushups 10 Back Squats (Body weight) U.S. Army Specialist David E. Hickman, 23, of Greensboro, NC, assigned to the 2nd Battalion, 325th Airborne Infantry Regiment, 2nd Brigade Combat Team, 82nd Airborne Division, based […]
Strength Front Squats 2-2-2-2-2 WOD 10min AMRAP 14 DB Snatches (50/35) 35 DU’s Cashout– 15 Pullups/ 15 GHD sit-ups
Skill Bar MU stuff – Ice cream makers – DB pull overs – glide kip – gymnasty stuff WOD 20min AMRAP 15 Cal row 7 C2B Pull-ups 10 burpee to a plate
Skill Bar MU stuff – Ice cream makers – DB pull overs – glide kip – gymnasty stuff WOD 20min AMRAP 15 Cal row 7 C2B Pull-ups 10 burpee to a plate
Strength Push Press 5-3-1-1-1 WOD 21-15-9 Squat Cleans (135/95) Ring Push-ups Sit-ups Cashout – 15 Strict Pullups/ 15 GHD sit-ups
Strength OHS 3-3-3-3-3 WOD 3-6-9-12-9-6-3 Power Snatches (115/85) Box Jumps (24/20) Cashout- 15 Strict Pullups/ 15 GHD sit-ups
CF4P Benchmark WOD For Time 500m Row 20 Pull-ups 20 DL (225/135) 20 sit-ups 20 WB 20 Burpees 20 KBS 400m run RX+ Make it a 20min AMRAP
Strength Back Squat 12-7-3-3-7-12 WOD “Heavy Grace” 30 clean and Jerks (205/125) Scale weight as needed. Try to RX @ (135/95) Cashout- 10 Strict Pull ups + 10 Dips
Skill Hand stand walk progressions WOD 18min AMRAP 400m run 10 HSPUS 2 Rope Climbs Or 18min AMRAP (scale option) 400m run 4 Wall walks 15 Ring rows Cashout– 10 strict Pullups
Strength Front Squat 3-3-3-3-3 WOD 10-9-8-7-6-5-4-3-2-1 Hang Power Clean (155/105) T2B Cashout- 10 Strict Pullups