Tagged as: HERO WOD

Hero WOD Rankel 1.12.18 (MGW)

PRO/ROOKIES: 20 min AMRAP 6 Dead Lift RX 100 kg, 7 Burpee pull ups, 10 KB Swings RX 32 kg, 200 m Run.

ENDURANCE TEAM WOD:

3 Rounds for time:

2*500 m Relay ROW
2*25 Cal Relay Assault
2*25 Cal Relay Ski Erg

HEAVY DAY

10,8,6,8,10 Shoulder Press
3 Super Set 80 m Farmer Walk + 10 bench press narrow grip
3 Super sets 40 m sled push + 10 wide grip upright Row
3 Super Sets 15 Sec L sit parallettes Hold + 10 barbell bicep curl



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HERO WOD DANNIEL 15.9.18 (MGW)

PRO/ROOKIES: HERO WOD DANNIEL 50 Pull Ups, 400 m Run 21 Thruster RX 40 kg, 800 m Run, 21 Thruster RX 40 kg, 400 m Run, 50 Pull Ups.

ENDURANCE WOD: EVERY 4 min For 24 min A.1 min MAX Cal Ski Erg + 250 m RUN. B. 1 min MAX Burpees + 250 m RUN. C. 1 min MAX ROW + 250 m Run. 2 min REST.
Then 3 sets of 1 min Plank (elbows) + 30 sec max V Ups. 1 min rest between sets.

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HEAVY DAY

4*8 Dead lift
3*16 Box Step Ups Goblet Loaded
4*10 Filly Press
3*10 Side shoulder raises
3*12 KB Swing
3*10 Barbell Bicep Curls



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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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Hero WOD James R. Zimmerman (MGW)

PRO/ROOKIES: 20 min AMRAP 11/7 Chest to-bar pull-ups, 2 Deadlifts RX 140 kg, 10 Handstand push-ups/ Hand Release

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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HERO WOD BULGER 28.4.18 (MGW)

PRO/ROOKIES: Ten rounds of: 150 m Run, 7 Chest to bar pull ups, 7 Front squat RX 60 kg, 7 Handstand push ups

HEAVY DAY:

A. 4*8 Front squat
B. Super set 4*8 single leg hip thrusters – 4*10 Shoulder Press
C. Super set 3*12 KB Swing – 3*12 dips loaded if possible
D. Tri Set 3 * 1 min Plank – 20 Obligue sit ups – 20 superman back extensions



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HERO WOD Jeremiah 17.2.18 (GW)

PRO/ROOKES: For Time – 7 rounds:
15/10 KB Swing RX 24 kg, 15/10 Power Clean RX 40 kg, 15/10 Box Jumps.

HEAVY DAY:

A. 4*8 Loaded Pull Ups
B. 4*10 Bulgarian split squat farmer load
C. 3 Super set 12 Single arm dumbbell Row 15 banded Hip thrusters
D. 3 12 Arnold press Super set 12 Loaded sit Ups



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HERO WOD MONDAY 22.1.18 (MGW)

PRO/ROOKIES: 50/35 Pull Ups, 400 m Run, 21 Thrusters RX 40 kg, 800/600 m Run, 21 Thrusters, 400 m Run, 50/35 Pull Ups

HEAVY DAY:

A. 4*5 Back Squat
B. 3*16 Front Rack Loaded Lunges Super Set 3*15 Swiss Ball Leg Curl
C. 4*5 Bench Press
D 3*12 Dips Super Set Max Effort Push Ups



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HERO WOD MAJ DOUGLAS 4.11.17 (MGW)

PRO/ROOKIES: 5 rounds of: 11 back squat RX 80 kg, 7 strict burpee pull-ups, 400-meter run.

During each burpee pull-up perform a strict push-up, jump to a bar that is ideally 12 inches above your max standing reach, and perform a strict pull-up.

HEAVY DAY

10,8,6,8,10 Shoulder Press
3 Super Set 80 m Farmer Walk + 10 bench press narrow grip
3 Super sets 40 m sled push + 10 wide grip upright Row
3 Super Sets 15 Sec L sit parallettes Hold + 10 barbell bicep curl

 

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