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Hero WOD

„No Name“

For Time:

50 walking lunges 

25 chest-to-bar pull-ups

50 box jumps @24”/20”

25 triple unders 

50 cleans @40/20kg

25 ring dips

50 knees-to-elbow

25 wall balls @9/6kg

50 sit-ups

5 rope climbs

Strength 

Clean & Jerk

3-3-3-3-3

Start at 80% then add weight

Conditioning

12 rounds for time:

4 strict pull-ups

3 strict handstand push-ups

2 strict ring dips

Team WOD 2 Partner

AMRAP 25

20 Man Makers

20 Burpees

20 Pull Ups

Strength

Work up to a heavy 8 rep back squat

Conditioning

2 Rounds for time of:

30 Back Squats, 60/40 kg

30 Burpees, bar-facing

Conditioning

For time:

2,5k Row

Rest 5 minutes

For time:

1,5k Row

Conditioning

21-15-9 reps for time of:

Power Clean, 40/30 kg

Push Press, 40/30 kg

Conditioning

2 Rounds for time of:

50 Wall Ball Shots, 9/6 kg

10 Bar Muscle-ups

Conditioning

For time:

50 Cleans, 70/50 kg

Team WOD

In teams of 3 complete each exercise starting at 2 reps and increasing by 2 reps each round for 14 mins

Burpee Box Jump Overs

Sit Ups

Wall Balls

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