“Dork”
(Actual Hero Workout)
6 RFT: (30:00 Cap)
60 Double Unders
30 Kettlebell Swings (24/16kg)
15 Burpees
Or
“Pork”
(Not actual hero workout, just run version of Dork)
6RFT: (30:00 Cap)
200m Run
30 Kettlebell Swings
15 Burpees
Rest Day Or 150 Cal on Bike 100 KB Swing 24/16 Kg 50 Push-ups on 20Kg Plate 1Km Run
Warm up Come in and find out =] Work out Teams of 2 30 min AMRAP 1 Rope Climb 3 Ball/Sandbag Over Shoulder 6 Cluster 50/35kg P1 does work, while P2 will perform 400m run. P2 will swap with P1 upon ret
Warm up 3 Rounds 10 PVC Pass-Through 10 PVC Lat Stretch 10 PVC RDL 10 PVC Snatch Grip Press 10 PVC OHS -into- 2 Rounds with empty BB 5 Snatch First Pull 5 Snatch Hight Pull 3 Tall Snatch 3 Tempo Snatc