workout of the day
10.06.2023 Hero WOD "The Seven"
WOD
The Seven -Time Cap 36:00
7 Rounds For Time
7 Handstand Push-Ups
7 Thrusters (135/95 lb)
7 Knees-to-Elbows
7 Deadlifts (245/165 lb)
7 Burpees
7 Kettlebell Swings (2/1.5 pood)
7 Pull-Ups
09.14.2023
WOD
"Skipper"
every 4:00 for 20:00
200m run
20 KB swings 53/35
200m run
*record your splits*
07.11.2023 Hero WOD
"The Kabul Thirteen"
For Time
20 Deadlifts (75/55 lb)
23 Hang Power Cleans (75/55 lb)
31 Front Squats (75/55 lb)
23 Push Presses (75/55 lb)
22 Box Jump Overs (24/20 in)
20 Butterfly Sit-Ups
20 Reverse Step Lunges
20 Pull-Ups
23 Goblet Squats (53/35 lb)
25 American Kettlebell Swings (53/35 lb)
22 Power Snatches (75/55 lb)
20 Overhead Squats (75/55 lb)
22 Thrusters (75/55 lb)
Perform 13 Burpees after each movement.
06.27.2023
WOD
"Tsunami"
Buy In: 400m run
3 rounds
40 wall balls 20/14
30 KB swings 53/35
20 Alternating DB snatch 50/35 35/20
10 TTB or hanging knee raises
Time Cap 20:00
06.20.2023
WOD
Kettlebell 15
every 3:00 for 15:00
15 American KB swings 53/35
15 KB goblet squats 53/35
at 15:00
800m farmer carry- as heavy as possible
03.03.2023
"Fuzzy"
30:00 EMOM
Minute 1) 12/10 Calorie Row
Minute 2) 15 Kettlebell Swings 53/35
Minute 3) 5 Strict Pull Ups
Minute 4) 10/8 Calorie Bike
Minute 5) 20 Sit Ups
Minute 6) Rest