Category Archives: WOD


Jul

18

2018

WOD 19072018

A. STRENGTH: Overhead Squat 3-3-3-3-3-3   B. AMRAP 11’: 200m Run 1 OHS (80/60kg)*   * Add 1 rep each round


Jul

17

2018

WOD 18072018

A. SKILL: Muscle Up   B. 3 Rounds: 7 Muscle Ups 50 Wallball Shots


Jul

16

2018

WOD 17072018

2 Sets of 3 Intervals 3’ On : 3’ Off   AMRAP: 6 Hang Power Clean (50/35kg) 6 Shoulder to Overhead 6 Bar Facing Burpees   5’ Rest between Sets


Jul

16

2018

WOD 16072018

A. STRENGTH: Deadlift 8-8-8-8-8   B. 3-4 Rounds for quality: 8 Kb Single Leg Deadlift 8 Strict Toes to Bar 8 Kb Single Arm Row  


Jul

04

2018

WOD 05072018

A. STRENGTH: Back Squat 8-8-8-8-8 @72%+   B. Tabata This: B1. Alternating V-ups B2. Bulgarian Split Squats B3. Arch Hold


Jul

03

2018

WOD 04072018

3 x 10’ Fartlek (1’ Hard Effort : 1’ Recovery) Row Assault Bike Run


Jul

02

2018

WOD 03072018

A. STRENGTH: Pull Up 5-5-3-3-3-1-1-1   B. 6 Sets of 1’ On : 1’ Off AMRAP 15 Pull Ups (or Max 30”) Max Wallball Shots


Jul

01

2018

WOD 02072018

A. SKILLS: Jerk Balance 3-3-3-3-3   B. AMRAP 9’: 5 Push Jerk (50/35kg) 10 Deadlift 20 Box Jumps


Jun

28

2018

WOD 29062018

A. STRENGTH: Front Squat 3-3-3-3-3-3   B. EMOM 9’: 1) Front Rack Kb Walk – 20m 2) Db Rox – 8reps/side 3) Hollow Hold – 30”/40”


Jun

27

2018

WOD 28062018

A. EFFICIENCY: Power Snatch 10-10-10-10   B. For time: 8-6-4-2 Wall Climbs 16-12-8-4 Power Snatch (60/40kg)



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