Category Archives: WOD


oct

21

2021

WOD 22102021

A. STRENGTH: Front Squat 3-3-3-3-3 @84%+ B. EMOM 8’: B1. 1 Leg Deadlift x 10 B2. 20 Leg Raises


oct

20

2021

WOD 21102021

“STRONG DAY” A. SKILLS: Tire Flip B. EMOM 21’ B1. 30” Max Tire Flips B2. 30” Max Strict Pull Ups B3. 40” Handstand Hold


oct

19

2021

WOD 20102021

A. WEIGHTLIFTING: Power Snatch EMOM 10’: 1 @65%+ B. AMRAP 14’: 10 Power Snatch (60/40kg) 15 Burpee Box Jump


oct

18

2021

WOD 19102021

A. SKILLS: Bar Muscle Up B. 5 Rounds: 400m Run 7 Bar Muscle Up


oct

17

2021

WOD 18102021

Ringer 1 30-20-10 Reps for Time Calorie Air Bike Toes-to-Rings Rest 1’ Ringer 2 15-10-5 Reps for Time Burpees to Ring Overhead Squats (62/43kg)


oct

14

2021

WOD 15102021

A. WEIGHTLIFTING: Power Clean EMOM 10’: 1 rep @65%+ B. 4 Rounds: 36 Air Squats 9 Hang Power Clean (70/47kg) 6 Push Press


oct

13

2021

WOD 14102021

A. SKILLS: Rope Climb B. 6 Rounds: 4 Slam Ball over the Shoulder 2 Rope Climb 10m Handstand Walk


oct

12

2021

WOD 13102021

A. STRENGTH: Deadlift 3-3-3-3-3 @84%+ B. 3 rounds: birddog row x 8/side Cossak squat x 8/side Chin up knees to elbows x 8


oct

11

2021

WOD 12102021

AMRAP 25’: 400m Run 20 Bar Facing Burpees 10 Thrusters (60/40kg)


oct

10

2021

WOD 11102021

“ENDURANCE” 2 Rounds: (TC 30′) 60 Cal Row 20 Ring Rows 60 Cal Ski 20 KB SDHP (32/24) 60 Cal AB



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