A. HeroWod „Warmup“
teams of 2
in a timewindow of 20 minutes
from 0:00 – 5:00:
member A: Russian KBS (32/20) / EMOM 3 Burpees
member B: Farmer Carry to 3rd floor and back to gym
from 5:00 – 10:00:
member A: DB Dumbbell Squats (22,5/35) / EMOM 3 Burpees
member B: mixed Carry to 3rd floor and back to gym
from 10:00 – 15:00:
member A: DB Dumbbell Box step overs (22,5/35) / EMOM 3 Burpees
member B: DB OH Carry to 3rd floor and back to gym
from 15:00 – 20:00:
member A: DB Dumbbell Push Press (22,5/35) / EMOM 3 Burpees
member B: KB Front Rack Carry 3rd floor and back to gym
B. Conditioning
Herowod COE
10 Rounds For Time
10 Thrusters (42,5/30kg)
10 Ring Push-Ups