Hero WOD “McDonald & Galagher”
For Time 2 Rounds
200 m Run, 16 KB Swings RX 24 kg, 16 Pull Ups, 16 Front Squats RX 50 kg
200 m Run, 14 KB Swings RX 24 kg, 14 Pull Ups, 14 Front Squats RX 50 kg
200 m Run, 12 KB Swings RX 24 kg, 12 Pull Ups, 12 Front Squats RX 50 kg
Endurance WOD
Every 7 min for 28 min
Upper Body Focused
A1. 4 x 8-10 Front squat
A2. 4 x 8-10 Sumo Deadlift High Pull
A3. 4 x 8 Strict pull ups (weighted if possible)
A4. 4 x 8-10 Bench press
A5. 3 ss 12 Dumbbell bent over row + 10 chest dips
A6. 3 ss 10 bicep curl to press + 12 cable tricep extension
A7. 3 ss 20 Plate Sit ups with rotation+ 40 sec KB Farmers March
Lower Body Focused
B1. 4 x 10 Romanian Deadlift
B2. 4 x 16 Back Rack step back Lunges
B3. 3 ss 12 Wide Stance Leg Press + 40 sec banded lateral Squat Walk
B4. 4 x 10 Wide grip Bent Over Row
B5. 4x 8-10 Pike Push ups
B6 3 ss 12 TRX Reverse grip Row + 12 Incline DB Chest Flies
B7. 3 ss 15 Floor crunches + 8 Strict knees to chest + 20 Bird Dog(10R/L)
Upper body FBB
A1. 3 sets of: 1’ Row 20 Cable face pulls 10 Yoga push ups
A2. 4 sets of : 7-7-7-Max BB Bench Press
A3.3 sets of: 12 Incline Bench Press 20 Deficit Push ups
A4.3 sets of : 10 Inverted Skullcrushers 10 Front raises
A5: 3 sets of: 20 tuck ups 20 Side bend
Lower body FBB
A1.3 sets of: 1’ Run 8-8 Suitcase KOT Split Squat 20 Calf raises
A2.4 sets of : 8-6-4-max Back Squat
A3. 4 Sets of: 12-12 Cossack Squat
A4.3 sets of: 12 Goblet Tall Kneeling to Standing 15 Leg Curls 15 Jump squat
A5.3 sets of : 10-10 Back step Lunges 6 Nordic Hamstring Curls
Mixed FBB
A1.3 sets of: 1’ Bike 10 Db deadlift 10 Db Pullover
A2.4 sets of : 9-7-5-3 Deficit Deadlift
A3.4 Sets of: 10 Db Bent Over Row
A4.4 sets of: 15 Supinated Grip Row 15 Face Pulls
A5. 3 Sets of: 15 Spider Curls 15 Incline Curls
