Tagged as: DT

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HERO WOD 29.6.19 (WM)

PRO/R00KIES: DT+ RUN – 5 Rounds For Time 12 Dead Lift, 9 Hang Power Cleans, 6 Push Jerks RX 60 kg, 200 m RUN

ENDURANCE: For time 50 – 40 – 30 – 20 – 10 Cal. Ski Erg, Assault, Row

HEAVY DAY:
A. 4 Super set 30 m Lunges one arm front rack, 15 db Dead Lifts
B. 3 Super set 10 Sumo Squat High Pull, 10 Dips Loaded if Possible
C. 4 Super set 15 Push Ups Loaded if possible, 10 Hammer db curls
D. 3 Super set 10 one arm db Row, 10 db French extensions
E. 3 Super set 25 Crunches, 30 sec max L hold from parallettes.

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WOD 15.12.18 (WM)

PRO/ROOKIES: DT + RUN. For time – 5 Rounds 12 Deadlift RX 70 kg, 9 Hang power clean, 6 Push jerk, 200 m Run.

ENDURANCE WOD:

PRO/ROOKIES: Every 2 min for 24 min a.20/15 Cal Ski Erg, b.20/15 Cal Assault, c.100 DU/SU, d.200 m RUN.

HEAVY DAY:

A. 4*8 Bench Press
B. 4*8 Back Squat
C. 3 Super set 10 Single arm dumbbell bench press elbows close to the body 20 back lunges single arm farmer loaded
D. 3 Super set 15 Slam Ball, 10 step side to side push up.



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WOD 4.8.18 (MW)

PRO/ROOKIES: Hero WOD DT + RUN – 5 Rounds for time 12 Dead Lift, 9 Hang Power Clean, 6 Push Jerk, 200 m RUN. RX 70 kg Men, 45 kg Women.

HEAVY DAY

A. 4*8 Shoulder Press
B. 3*40 m Sled Push or box push.
C. 3 Super set 16 Arnold alternate shoulder presses 8L/8R, 20 Single leg hip thrusters banded 10L/10/R
D. 3 Super set 16 Plank Kettlebell Passes 8L/8R, 10 Strict toes to bar.



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TEAM WOD DT + RUN 30.9.17 (MW)

personal programming

PRO/ROOKIES: Five rounds of: 12 Deadlift, 9 Hang power clean, 6 Push jerk RX 70 kg 400 m Run.

HEAVY DAY

4*8 Dead lift
3*16 farmer loaded step up
3*8 Arnold shoulder presses
3*8 ring pull ups (loaded if possible)
3*15 deficit push ups narrow (loaded if possible)



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