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Category Archives: Hero Wod

Wednesday 11/07/2018

By | Hero Wod, WOD | No Comments

Workout


Conditioning

Hero Wod

“DT”

5 Rounds For Time

12 Deadlift 70/45kg

9 Hang Power Clean 70/45kg

6 Push Jerk 70/45kg

(15 Min Time Cap)


Midline Conditioning

3 Sets 

20 Hollow Crunch

20 Side Plank Twists p/s

 

 

 

Monday 30/10/2017

By | Hero Wod, WOD | No Comments

Workout 

Black Monday


Conditioning

Wod

“The Seven”

7 Rounds For Time 

7 HSPU

7 Thrusters 61/43kg

7 Knees-Elbows

7 Deadlifts 111/75kg

7 Burpee

7 KB Swing 32/24kg

7 Pull-up

(40 Min Time Cap)

 

Tuesday 10/01/2017

By | Hero Wod, WOD | No Comments

Workout

2017 Open Prep


Conditioning

Wod 

“JJ”

For Time 

1-10 Squat Clean 80/50kg

10-1 Parellet HSPU

Eg 1-10,2-9,3-8,….

(25 Min Time Cap) 


Extra

Core

3 Sets 

1 Min Plank Hold

1 Min Max Ab Mat Sit-up

 

 

Thursday 22/12/2016

By | Hero Wod, WOD | No Comments

Workout

Hero Week 

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Conditioning

Wod

Don

For Time 

66 Deadlift 50/30kg

66 Box Jumps 24″/20″

66 Kb Swings 24/16kg

66 Knees-Elbows

66 Sit ups

66 Pull ups

66 Thrusters 25/15kg

66 Wall Balls 10/7.5kg

66 Burpees

66 Double Unders

(60 Min Time Cap)