WOD: 1 ROUND FOR TIME OF: A1) RUN X400 METERS A2) BENCH DIPS X20 A3) RUN X400 METERS A4) PUSH-UPS X20 A5) RUN X400 METERS A6) AIR SQUATS X20 *Record your results on the TrainHeroic...
5 MINUTE BLAST MAX ROUNDS IN 5 MINUTES OF: STAR JUMPS X10 WIDEOUTS X10 HIGH KNEES X10 FFR RED FRIDAY CIRCUIT MAX REPS FOR :30 SEC AT EACH STATION W/ TOTAL OF 3 ROUNDS: 1. MB SQUAT TO TRIPLE EXTENSION SLAM 2. PLANK JACKS 3. KB SWING 4. BAND UPRIGHT ROW JACK FINISHER...
BURN 5 ROUNDS AS FAST AS POSSIBLE: A1) PROWLER SHUTTLE = 5/10/20 YDS DOWN & BACK A2) VALSLIDE MOUNTAIN CLIMBER X20 EA A3) SQUAT JUMP X10 A4) STEP UP X10 EA A5) BICYCLE X15 EA A6) JUMPROPE...
STRENGTH WOD: A) SPLIT JERK WORK x 12 MINS WOD: 10-9-8-7-6-5-4-3-2-1 B1) HANG CLEAN B2) BOX JUMPS B3) THRUSTERS *Ladder down every round. Example: ROUND 1, do three exercises for 10 reps, ROUND 2, do three exercises for 9 reps, ROUND 3, do three exercises for 8...
STRENGTH A) BENCH PRESS 4X8 B1) DB INCLINE BENCH PRESS 3X10 B2) BB BENT OVER ROW 3X10 C1) PUSH-UPS X10 C2) 2 WAY PLATE RAISE (FRONT & LATERAL) X10 C3) AB WHEEL ROLL-OUT X10 MAX ROUNDS IN 7 MINS FINISHER D) 150 YD SHUTTLE RUN MAX ROUNDS 7-10...
