Tagged as: HERO WOD

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Hero WOD Bell 15.2.20 (GW)

PRO/ROOKIES: 3 Rounds for time 21 Dead Lift RX 80 kg, 15 Pull Ups, 9 Front Squat RX 80 kg.

ENDURANCE WOD: 2 Sets of 90 sec Fast, 90 sec easy, 45 sec fast, 45 easy. 2 min REST.

Stations: 1.Row, 2. Speed Fit, 3. Assault.

HEAVY DAY:
A. super set 5*40 m Sled + 3 Rope climbs
B. Three set 5* 8 Shoulder Press + 8 Box Jump 75 cm + 15 GHD Sit Ups loaded
C. Three set 5*20 m Farmer Walking Lunges + Max Ring Rows + 12 Ghd back extensions

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WOD Hotshots19 1.2.20 (MGW)

PRO/R00KIES:
6 rounds for time
30 airsquat
19 power clean(60/40)
7 strict pull ups
400m run

ENDURANCE WOD:

Every 4 for 24
200m run
10 burpees
Max slam ball until 3 min mark.

HEAVY DAY:
12,8,6,8,10 Front Squat
12,8,6,8,10 Bench Press
3 super Set 20 (10+10)farmer loaded back Lunges + 15 dumbbell bench press
3 tri sets 16 Lateral Lunges (8L/8R) + 10 Strict Toes to Bar + 1 min Side Plank (each side)

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Hero WOD Lyon 18.1.20 (GW)

PRO/R00KIES: 5 Rounds for Time
7 Squat Cleans RX 70 kg
7 Shoulder to OH RX 70 kg
7 Burpee Chest to Bar Pull Ups
2 minutes Rest between rounds

ENDURANCE WOD: Every 3 min for 36 min. A. 15 Burpees + 200 m Run. B 15 Slam Ball Throws + 15 Cal Assault, C. 15 Box Jumps + 250 m Row.

HEAVY DAY:
12,8,6,8,10 Front Squat
12,8,6,8,10 Bench Press
3 super Set 20 (10+10)farmer loaded back Lunges + 15 dumbbell bench press
3 tri sets 16 Lateral Lunges (8L/8R) + 10 Strict Toes to Bar + 1 min Side Plank (each side)

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Hero WOD “Tillman” 23.11.19 (MGW)

PRO/R00KIES: 7 Rounds for time: 7 Dead Lift RX 140 kg, 200 m Run, 15 Pull Ups. 45 sec Strict REST.

ENDURANCE WOD:
5 stations of WORK.
5 sets 30 sec WORK 30 sec Rest.
1 min Rest Between each station.
A. Speed Fit
B. Battle Ropes
C. Prison Style Assault Bike
D. Ski Erg
E. Box Jump

HEAVY DAY:
A.4 Super Sets 40 m backward Sled Drag + 40 m Farmer Carry.
B.3 Super Sets 20 m Waiters Walking Lunges every 10 m switch sides + 30 Sec max lateral steps with band 2 Steps left,2 right.
C.4 Super Sets 5 Barbell Shoulder Press + 12 Arnold Press.
D.3 Super Sets 12 Barbell Curls + 12 Narrow Grip dumbbell tricep presses.
E. 3 Tri Set 10 Strict Toes to Bar, 16 obligue GHD Sit Ups, 30 Sec Side Plank each side (raise the leg if possible)

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Hero WOD Saturday ARTIE 16.11.19 (GW)

PRO/R00KIES: ARTIE 20 min AMRAP 5 Pull Ups, 10 Push Ups, 15 Air Squats, 5 Pull Ups, 10 Thrusters RX 40 kg.

ENDURANCE WOD:
2 min Max cal, 1 min REST, 1 Min Max Cal, 1 min REST, 45 sec Max Cal, 1 min REST, 30 sec Max Cal, 1 min REST.
a. Speed Fit
b. Ski Erg
c. Assault Bike.

HEAVY DAY:
A.4 Super Sets 40 m backward Sled Drag + 40 m Farmer Carry.
B.3 Super Sets 20 m Waiters Walking Lunges every 10 m switch sides + 30 Sec max lateral steps with band 2 Steps left,2 right.
C.4 Super Sets 5 Barbell Shoulder Press + 12 Arnold Press.
D.3 Super Sets 12 Barbell Curls + 12 Narrow Grip dumbbell tricep presses.
E. 3 Tri Set 10 Strict Toes to Bar, 16 obligue GHD Sit Ups, 30 Sec Side Plank each side (raise the leg if possible)

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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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Hero WOD Murph 25.5.19 (GM)

PRO/R00KIES: For Time 1600 m RUN, 100 Pull Ups, 200 Push-Ups, 300 Air Squats, 1600 m Run.

ENDURANCE TEAM WOD: 4 Team mates For time 1600 m Run, 200 cal Assault, 3200 m ROW

HEAVY DAY:
A. 4* 2 min MAX meter Sled Push
B. 3 Super Set 12 Shoulder Press, 20 Swiss Ball Leg Curl
C. 3* 2 min Max meter Backward Sled drag, 12 Side shoulder raises
D. 3 Super Set 24 Around the world Shoulder exercise (plate 12L/12R), 12 Barbell bicep Curls.
E. 3*20 – 15 GHD sit ups, 20- 15 Swiss Ball Pikes
.

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Hero WOD Jason Holbrook 18.5.19 (MGW)

PRO/R00KIES: 10 rounds For time, 5 Thruster RX 50 kg, 10 Pull-ups, 100 meter Sprint, 1 min strict REST.

ENDURANCE WOD: 5 sets 400 m Run with 1 min Rest between sets. Then 12 min EMOM 1st min 10 Burpees Jump Over the box, 2nd 12 Cal Assault, 3rd 12 Cal Ski Erg.

HEAVY DAY:
A. 4* 2 min MAX meter Sled Push
B. 3 Super Set 12 Shoulder Press, 20 Swiss Ball Leg Curl
C. 3* 2 min Max meter Backward Sled drag, 12 Side shoulder raises
D. 3 Super Set 24 Around the world Shoulder exercise (plate 12L/12R), 12 Barbell bicep Curls.
E. 3*20 – 15 GHD sit ups, 20- 15 Swiss Ball Pikes
.

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WOD 6.4.19 (MGW)

PRO/ROOKIES: Ten rounds for time: 150 m Run, 7 Chest to Bar Pull Ups, 7 Front Squat RX 60 kg, 7 Handstand Push Ups.

ENDURANCE WOD: 3 min Max Cal ROW, 2 min Rest, 3 min Max Cal Assault, 2 min Rest, 3 min Max Cal Ski Erg, 2 min REST, for time 1200 m RUN.

HEAVY DAY:
A. 4*8 Dead Lift
B. 4 Super Set 40 m OH Walking Lunge, 8 Pendley Row
C. 3 Super Set 40 m Lateral Sled Drag, 8 Arnold Presses
D. 3 Super Set 12 Plate Loaded if possible Push Ups, 12 Pull Over
E. 3*20 GHD obligue Sit Ups

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Hero WOD White 23.3.19 (MGW)

PRO/ROOKIES: White – 5 Rounds For Time 3 Rope Climbs or 9 Strict Chin Ups, 10 Toes to Bar, 21 Overhead Walking Lunges Plate Loaded RX 20/15 kg, 400 meter Run. 30 min Cap.

ENDURANCE WOD: Part A. Every 4 min For 12 min 500 m Row. Part B. Every 4 min for 12 min 500 m Run, Part C. Every 4 min for 12 min 30 Cal Assault Bike.

HEAVY DAY:
A. 4*5 Shoulder Press
B. 3 Super Set 12 Narrow Push Ups loaded if possible, 10 Reverse flys
C. 4*30 m Walking Farmer Loaded Lunges
D. 3 Super sets 15 Slam ball throws + 10 Barbell Bicep Curls
E. 3 Super Sets 40 mountain Climbers , 20 Russian twists.

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