For Time in Team of Two:
70 Hang Power Clean 50/35
20 Burpee
60 KBS 24/16
20 Burpee
50 STO 50/35
20 Burpee
40 WBS 9/6
20 Burpee
30 SDLHP 50/35
20 Burpee
20 CTB Pull-up
10 Burpee
5 Rope Climb 4,5
10 Burpee
20 CTB Pull-up
20 Burpee
30 SDLHP
20 Burpee
40 WBS
20 Burpee
50 STO
20 Burpee
60 KBS
20 Burpee
70 Hang Power Clean
40min Time Cap

Nowy Rok trzeba powitać z przytupem:

http://crossfitiota.com/bench-marks/hero-wods/

Do wyboru wybrany przez Was HERO WOD

5 rounds:

• 1min: max reps unbroken strict c2b pull-ups
• 1 min: max reps unbroken strict ring dips
• 1 min rest

6 rds
6 HSPU
12 Strict pull ups
6 OH Push ups
12 Pistols
60 sec rest

For quality:
3 Rounds:
1min max reps MU
1min max reps DU
1minPlank hold ( punnerrus asennossa / plache)
1min rest

3x10 Srict t2b or evil wheel

5X3 Paused Back Squats (3 count pause at absolute rock-bottom depth) – heaviest possible

100 push ups
200 sit ups
300 squat
200 leg levers
100 pull ups

Alternating EMOM for 14min

Even: 10 Burpees, Plank rest of the minute
Odd: 12 Wall Balls, Wall Sit rest of the minute

For quality 4 Rounds: 30 seconds:
•Chin over the bar
•Handstand hold
•Rope climbs
•Mountain climper

15 sec rest between movements