nov
03
2020WOD 04112020
A. SKILLS: Turkish Get Up B. 4 rounds: 2 TKGU per side 8 KB lunges per side 16 cal
Category Archives: WOD
nov
02
2020WOD 03112020
3 x 7′ ON 3′ Rest For Calories EMOM: 5 Burpees
nov
01
2020WOD 02112020
A. STRENGTH: Back Squat In a 15’ window, reach a H2 Then, 1 x AMAP @85% B. EMOM 8′: 1) Good Morning (20/15) x 15-20 2) High Box Jump x 5
oct
29
2020WOD 30102020
3 Rounds: 400m Run 60m Sandbag bearhug carry 20 Burpee box jump over
oct
28
2020WOD 29102020
A. STRENGTH: Deadlift In a 15’ window, reach a H3 then, 1 x AMAP @85% B. EMOM 8′: 1) One leg wall squat (R) 2) Hip Thrust hold 3) One Leg wall squat (L) 4) L-sit hold
oct
27
2020WOD 28102020
A. AMRAP 20’: 400m Run 7 Bar Muscle Up
oct
26
2020WOD 27102020
A. STRENGTH: Overhead Squat In a 15’ window, reach a H3 B. AMRAP 12′: 40 Double Unders 10 OHS (45/35)
oct
25
2020WOD 26102020
“Elizabeth” 21/15/9 Squat Clean (60/40) Ring Dips
oct
22
2020WOD 23102020
A. STRENGTH: Back Squat In a 15’ window, reach a H3 Then, 1 x AMAP @85% B. EMOM 9′: 1. 10-8-6 Alt Vups / Vups / straddle Vups 2. Arch Hold 45″ 3. Rest
oct
21
2020WOD 22102020
A. STRENGTH: Bench Press 5-5-5-5-5 B. For time: 40/30/20/10 DB Snatch 10/8/6/4 Reverse Burpees