Hero WODs :: Wodłaz Team

Hero WODs

Badger

3 Rounds for time 30 Squat Cleans (40/30 kg) 30 Pull ups 800m Run

Blake

4 Rounds of 30m Overhead Walking Lunges (20kg) 30 Box Jumps 20 Wall Ball 10 Handstand Push ups

Daniel

For time 50 pull ups 400m Run 21 Thrusters (40/30 kg) 800m Run 21 Thrusters (40/30 kg) 400m Run 50 pull ups

Danny

AMRAP'20 30 Box Jump (60/50cm) 20 Push Press (52/36 kg) 30 Pull ups

DT

5 Rounds for time 12 Deadlift (70/50 kg) 9 Hang Power Clean (70/50 kg) 6 Push Jerk (70/50 kg)

Erin

5 Rounds for time 15 Dumbbell Split Cleans (18/14 kg) 21 Pull ups

Garrett

3 Rounds for time 75 Squats 25 Ring Handstand push ups 25 L-Pull ups

Griff

For time 800m Run 400m Run Backwards 800m Run 400m Run Backwards

Hansen

5 Rounds for time 30 Swings (32/24 kg) 30 Burpees 30 GHD Sit ups

Jason

For time 100 Squats 5 Muscle ups 75 Squats 10 Muscle ups 50 Squats 15 Muscle ups 25 Squats 20 Muscle ups

Josh

For time 21 Overhead Squats 42 Pull ups 15 Overhead Squats 30 Pull ups 9 Overhead Squats 18 Pull ups

Joshie

3 Rounds for time 21 Dumbbell Snatch (18/12,5 kg) /jobb kéz/ 21 L-Pull ups 21 Dumbbell Snatch (18/12,5 kg) /bal kéz/ 21 L-Pull ups

JT

21-15-9 reps of Handstand Push ups Ring Dips Push ups

McGhee

AMRAP'30 5 Deadlifts (125/87,5 kg) 13 Push ups 9 Box Jumps (60/50 cm)

Michael

3 Rounds for time 800m Run 50 Back Extension 50 Sit up

Mr. Joshua

5 Rounds for time 400m Run 30 GHD Sit ups 15 Deadlift (115/80 kg)

Murph

For time 1 mile Run (1609m) 100 Pull ups 200 Push ups 300 Squats 1 mile Run (1609m) Ha van, akkor a WOD közben viselj egy 10kg-os mellényt.

Nate

AMRAP'20 22 Muscle ups 4 Handstand Push ups 8 Swings (32/24 kg)

Nutts

For time: 10 Handstand Push ups 15 Deadlift (115/80 kg) 25 Box Jumps (70/60 cm) 50 Pull ups 100 Wall Ball Shots 200 Double Unders 400m Run with a 20kg plate

Paul

5 Rounds for time 50 Double Unders 35 Knee to Elbows 18m Overhead Walk (85/60 kg)

Randy

For time 75 Power Snatch (35/25 kg)

Ryan

5 Rounds for time 7 Muscle ups 21 Burpee Note: Minden Burpee után 30cm-rel kell magasabbra nyújtózni, mint ameddig a földről elérünk

Stephen

30-25-20-15-10-5 reps of GHD Sit ups Back Extensions Knee to Elbows Stiff leg Deadlift (40/30 kg)

Tommy V

For time 21 Thrusters 12 Rope Climb 15 Thrusters 9 Rope Climb 9 Thrusters 6 Rope Climb

Tyler

5 Rounds for time 7 Muscle ups 21 Sumo Deadlift High-pull (40/30 kg)

War Frank

3 Rounds for time 25 Muscle ups 100 Squats 35 GHD Sit ups