feb
06
2023WOD 07022023
A. WEIGHTLIFTING: Power Clean Every 2′ x 6: 4 @65%+ (TnG) B. For time: 30 Box jumps 15 Clean (60/42’5kg) 30 Box jumps 10 Clean ( 85/60kg) 30 Box jumps 5 Clean (105/75kg)
Category Archives: WOD
feb
05
2023WOD 06022023
A. STRENGTH: Back Squat 5 x 5 @80%+ B. EMOM 8′: 1) 8-12 Romanian DL 2) Hollow Hold
feb
02
2023WOD 03022023
For total time: 15 Worm squats 30 Pull Ups (2 Sync) 15 WormThrusters Then, rest 1 minute before continuing with: 15 Worm squats 30 C2B (2 Sync) 15 WormThrusters Then, rest 1 minute before continuing with: 15 Worm squats 30 BMU (2 Sync) 15 WormThrusters
feb
01
2023WOD 02022023
A. WEIGHTLIFTING: Snatch Complex Power Snatch + Hang Power Snatch + Snatch Balance + OHS Every 2′ x 6: (1+1+1+1) B. For time 9 – 6 – 3 Snatches@ 85/60kg 4 –2 – 1 Rope climbs
ene
31
2023WOD 01022023
ENDURANCE: EMOM 30′: 1) 8-20 Cal Row 2) 8-20 Cal AB 3) 8-20 Cal Ski 4) 8- 20 Burpees 5) 180m Run 6) Rest (nose breathing)
ene
31
2023WOD 31012023
Fastest Scenario: 10 Deadlift (100/70kg) 20 WallBall 40 Double Unders
ene
29
2023WOD 30012023
A. STRENGTH: Strict Press 5×6 @78%+ B. 10 – 8 – 6 – 4 – 2 SB Clean @ 150/100lbs Strict HSPU
ene
26
2023WOD 27012023
ENDURANCE 3 Sets of 7′ On:3′ Off A1. Cal Assault Bike Ev2′-18DBSnatch A2. Cal Row Ev 2′ – 12 Burpees A3. Cal Ski Ev2′-12RingRows
ene
23
2023WOD 24012023
A. STRENGTH: Superserie A1. Bench Press: 5 x 6 @78%+ A2. Strict Pull Ups: 4 x Max RiR 2 B. 2-3 Rounds: 15-20 Band Face Pull 8-12 Biceps Curl 12-15 Banded Triceps 12-15 Rear Delt
ene
22
2023WOD 23012023
A. WEIGHTLIFTING: Squat Clean Every 2′ x 8: 3 @65%+ B. 6 Rounds: 6 Power Clean (80/60) 8 Front Squat 10 toes 2 Bar