Category Archives: WOD


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17

2019

WOD 18012019

3 Sets of: 3 Rounds 4’ ON : 1’ Active Rest Run Assault Bike Row 2’ Rest Between Sets


ene

16

2019

WOD 17012019

A. SKILLS: Muscle Up B. AMRAP 12′: 6 Muscle Ups 12 Deadlift (80/55kg) 18 Box Jumps


ene

16

2019

WOD 16012019

AMRAP 20’: 400m Run 20 DB Box Step Up @22’5/15kg 15 Toes to Bar


ene

14

2019

WOD 15012019

A. STRENGTH: Strict Press 7-7-7-7-7 B. 3 Rounds for Quality: 10 Kb Row / each arm 60″ Squat Position Hold Max Push Ups Unbroken


ene

14

2019

WOD 14012019

A. STRENGTH: Power Clean Every 90”: 10 x 3 (TnG / DnG) @65% B. For time: 30 Power Clean @85/60kg* * EMOM: 10 Wallball Shots


ene

10

2019

WOD 11012019

A. STRENGTH: Ring Dips 5-5-3-3-3-1-1-1 B. EMOM 12′: 20-30 Double Unders 7-15 Ring Dips


ene

09

2019

WOD 10012019

A. STRENGTH: Back Squat In 20’, reach a Heavy 6 Then, rest 3’ and AMAP @80% of A B. 3 rounds for quality: 30” L-sit 5-7 Eccentric Harmstrings


ene

08

2019

WOD 09012019

3 Sets of 8’ On : 4’ Off AMRAP: 300m Run 15 Thrusters (43/30kg) 7 Bar Muscle Ups


ene

07

2019

WOD 08012019

A. STRENGTH: Snatch Every 90” x 12 Sets 2 x 1 Snatch @70% 2 x 1 Snatch @75% 2 x 1 Snatch @80% 2 x 1 Snatch @85% 1 x 1 Snatch @90% 3 x 1 Snatch @95%+


ene

03

2019

WOD 04012019

“FRIDAY TEAMS” AMRAP 25’: 40m Partner Farmer Carry (2 barbell 80kg) 30 Synchro Kb Swing (32/24kg) 20 Slam Ball Clean (50/40kg) If you go, I go.



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