On Fridays, We will be running hero or almost hero WODS ALL THROUGH the summer
Here's the next next hero WOD for the Superhero Summer:
"ILL MILL"
5 rounds for time of:
Row, 500 m
20 Kettlebell Swings, 53/70
20 Push-ups
20 Wall Balls, 14/20
20 Pull-ups
"Almost"
5 Rounds for time of
Row 250m or Ski erg 250m or Bike 500m
15 KBS (35/53)
15 Deficit Push ups (25/45 plates)
15 Wall Balls (14/20)
15 Pull ups (try to get 1 strict)
NOTE: Can try to get a big plus beside ur name !!!!
Warm up w/ 2 mins of each cardio 30 GHDs or TTB WOD 8 min AMRAP 2 Wall Walks 6 OH Squats 10 Box Jumps REST 2 mins 8 min AMRAP 2 Pulling (clean) Complex 6 Bar Over Burpees 10 KB Swings
LET's Gooo!!! 5 Rounds of- :1:00 Power Cleans (55/75) 1:00 Pull Ups 1:00 Wall Balls (14/20) 1:00 Push Jerks (55/75) 1 min Rest Round 2: (65/95) Round 3: (75/115) Round 4: (95/135) Round 5: (115/155
Wodopalooza workout --- 45 Deadlifts 45 hand St push ups Break it up anybway/any how 7:00 min Time Cap Or finish Then, we will work on Oly lift - snatch!!!