Author: arnie

8 RDS( 12MINS TIME CAP)
100 MT RUN
5 HANG POWER SNATCHES 65/95

REST WITH TIME REMAINING OR AT 12 MINS MARK START SECOND WOD….

4 RDS
15 BOX JUMPS
5 HSPU

SCORE 12 MIN + TIME OF SECOND WOD
RX= 8 RDS COMPLETED UNDER TIME CAP

COMBINATION OF TWO HEROS WOD

BRADLEY
10 RDS
100 MT RUN
10 PULL UPS (WE ARE DOING PUSH UPS INSTEAD)
100 MT RUN
10 BURPEES

AFTER EVERY 2 RDS OF BRADLEY WE ARE DOING 1 ROIUND OF

HAMMER
5- POWER CLEANS 95/135
10 FRONT SQUATS
5 JERKS
20 PULL UPS

4 ROUNDS
12-CLUSTERS 65/95
14 DB POWER SNATCH (ALTERNATING) 20/30
16 KB SWINGS 35/55
400 MT RUN

PARTNER WOD

30 SYNCHRONIZED BAR FACING BURPEES OVER THE BAR
60 D/L 135/185
90 PULL UPS
1200 ROW
200 MT WALKING LUNGES/ F . CARRY 35/55 DB OR KB( WHILE ONE PARTNER LUNGE THE OTHER CARRY SWITCH WHENEVER….

WORK UP TO A MEDIUM/HEAVY WEIGHT

INDIAN RUN TO THE BRIDGE AND BACK
MAXIMUM OF 6 OR 7 PEOPLE
REST 2 MIN

21-15-9
BOX JUMPS
POWER CLEANS 95/135

3 ROUNDS

200 MT RUN
10- POWER SNATCHES 85/115
20 WALL BALLS
200 MT RUN
5 SQUAT SNATCHES
20 AIR SQUATS