Metcon
‘NATE’
AMRAP in 20 minutes
2 Muscle-Ups
4 Handstand Push-Ups
8 Kettlebell Swings (2/1.5 pood)
Olympic Lifting
Snatch
1-1-1-1-1
Tag: hero wod
Friday WOD
Finishing off the working week with a tough hero WOD
McGee
30min AMRAP
5 deadlift 125/85
13 Push up
9 box jump 24/20
ANZAC DAY HERO WOD McDonald & Galagher’
ANZAC DAY
Aussie Hero WOD
McDonald & Galagher’
‘2 MATES, 2 HEROES, 2 ROUNDS, 1 WOD’
2 Rounds for Time
200m run
16 reps 24/16kg KBS
16 reps pull ups
16 reps 50/30 front squat
Then into
200m run
14 reps 24/16kg KBS
14 reps pull ups
14 reps 50/30 front squat
Then into
200m run
12 reps 24/16kg KBS
12 reps pull ups
12 reps 50/30 front squat
ANZAC DAY HERO WOD ”GALLAGHER & McDONALD”
ANZAC DAY
”GALLAGHER & McDONALD”
2 rounds of:-
200m run
16 kettlebell swings (24/16kg)
16 pull-ups
16 front squats (50/30kg)
200m run
14 kettlebell swings (24/16kg)
14 pull-ups
14 front squats (50/30kg)
200m run
12 kettlebell swings (24/16kg)
12 pull-ups
12 front squats (50/30kg)
