WOD Thursday, 28 February 2013 04:17


WOD Wednesday, 27 February 2013 00:00

STRENGTH:

DE: Bench Press 10 sets of 3 reps @ 50% of 1RM on 0:45

STRENGTH & CONDITIONING WOD:

Three rounds for total reps of:

0:30 of Deadlifts @ Bodyweight

0:30 of Hand-Release Push-ups

0:30 of Hollow Rocks

0:30 of KB Swings, 1.5/1 pood

Rest 1:00 between rounds.


WOD Tuesday, 26 February 2013 04:28

 

 

STRENGTH & CONDITIONING WOD:

Seven rounds for time of:

10 Hand Release Push-ups

10 Situps

21 Double Unders (sub tuck jumps as needed)

 

ENDURANCE:


4x400 meters with 90 seconds rest. Keep all intervals within 2-3 sec.

 

 


WOD Monday, 25 February 2013 03:07

STRENGTH:

DE: Back Squat 12 sets of 2 reps @ 65% of 1RM on 0:45

STRENGTH & CONDITIONING WOD:

As many rounds as possible in 15:00 of:

Run 400m

15 Pull-ups

12 Burpees


Hero WOD-Team Optional Saturday, 23 February 2013 04:38

 

"Hamilton"

Three rounds for time of:
Row 1000 meters
50 Push-ups
Run 1000 meters
50 Pull-ups

 


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