HERO WOD THREE WISE MEN.

Strength: Every 30”x 14sets 1 Thruster @ across weight WOD: AMRAP 10’ Ladder up 2-4-6-8-... KB Swing @ 24/16 Kg KB Goblet Squat @ 24/16 Kg Burpees    

WOD: AMRAP 30’: 800mt Run -then- 2 Rounds of: 24 Double Unders 12 box jump 8 Down& Ups 6 Power Clean @ 60/40Kg 4 Push Press @ 60/40 kg

STRENGTH: A1 – Deadlift 4 x 10-8-6-4 @ climbing A2- SUPERMAN HOLD 4 x 40” WOD: For Time: 21 Sumo Deadlift High Pull 50/35Kg 21 K2E 15 Sumo Deadlift High

  Strength 5X 5 push jerk behind the neck from rack Wod: 3 Rounds 15 Hang Power Snatch@40/30 30 Burpees

SKILLS: kipping HSPU WOD: 4 Intervals 3’ ON : 3’ OFF 250/200 mt Row max rounds of Cindy (5pull up,10push ups,15air squat) -restarting the round of cindy where you left

  TEAM WOD of 2: “I Go, You Go” change as you want All team must complete: From 0’ to 10’ 1RM SQUAT CLEAN From 10’ to 20’ - switching

GYM STRENGTH 4 Rounds: A1. Strict Chest to Bar/ Pull Up 6-8 A2. Parallette Push Up tempo 2020 6-8 WOD: 4 x 2’ ON 2’ OFF AMRAP 7 KB Swing

  STRENGTH: A1 – FRONT SQUAT 5 x 5 across weight A2 – RING DIP STRICT 5 x 5 WOD: AMRAP 8’ 5 Push Jerk @ 60/40Kg 5 Front Squat

WOD: 6 Intervals 3’ ON: 3’ OFF 250mt Row Then AMRAP of: 5 Deadlift 80/60 Kg 6 Pull Up 7 OTB Burpees