Category Archives: WOD


Sep

25

2017

WOD 26092017

3 sets x 10 Rounds of: 30″ Very Hard Pace 30″ Recovery Pace   Alternating Sets: Assault Bike / Row / Burpees


Sep

24

2017

WOD 25092017

A. STRENGTH: Front Squat 5-5-3-5-5-5+   B. EMOM 8′: 1) 10 Front Racked Walking Lunges x 10 2) Legless Rope Climb x 1-3


Sep

21

2017

WOD 22092017

For Time: Run (Ratio Work 1:Rest 1) 200m 400m 600m 800m 1000m 800m 600m 400m 200m


Sep

20

2017

WOD 21092017

A. STRENGTH: Deadlift 5-5-3-5-5-5+   B. Tabata this: Hollow Hold Box Step Up (70/60cm)


Sep

19

2017

WOD 20092017

A. SKILLS: Butterfly Pull Ups   B. 5 Rounds for time: 15 Pull Ups 25 Wallball Shots


Sep

18

2017

WOD 19092017

A. STRENGTH: 3 Position Clean (high hang, hang and full clean) 20′ to a heavy set   B. AMRAP 14′: 5 Hang Power Clean (60/40kg) 10 Front Squat 15 HSPU


Sep

17

2017

WOD 18092017

A. SKILLS: Split Jerk 15′ EMOM @65%, up each 3′ B. AMRAP 12′: 5 Push Jerk (70/45) 10 Toes to Bar 15 Burpees over the bar


Sep

14

2017

WOD 15092017

A. STRENGTH: Squat Snatch 20′ to reach 1RM   B. For time: 3-5-8-13-21-34-55 Power Snatch (35/25kg) Wallball Shots


Sep

13

2017

WOD 14092017

“DONNY”   For time: 21/15/9/9/15/21 Deadlift (102/70kg) Burpees


Sep

12

2017

WOD 13092017

A. SKILLS: HSPU   B. EMOM 20′ (30-40″of work) 1) Handstand Hold 2) L-Sit 3) Chin Up Hold 4) Arch Hold



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