Category Archives: WOD


nov

30

2022

WOD 01122022

A. WEIGHTLIFTING: Snatch Complex Pull, Full, Hang, OHS Ev 90″ x 10: (1+1+1+1) @65%+ B. AMRAP 9′: 5 Power snatches (52.5/35kg) 7 Toes to Bar 5 OHS 7 Toes to Bar


nov

29

2022

WOD 30112022

BENCHMARK: MAXTON 13 Rounds: 8 Strict Pull ups 26 Box Step ups 21 Burpees


nov

27

2022

WOD 28112022

ENDURANCE: 12 Intervals, go every 3′: 1) 500/400m Row 2) 1200/1000m Assault Bike 3) 400m Run


nov

24

2022

WOD 25112022

A. STRENGTH: Front Squat 5 x 2 @86%+ B. EMOM 8′: 1) Poliquin 2) Copenhage Hold


nov

23

2022

WOD 24112022

4 Rounds: 400m Run 6 – 8 – 10 – 12 Thrusters @ 60/42.5kg 6 – 8 – 10 – 12 Burpee box overs


nov

22

2022

WOD 23112022

A. SKILLS: Ring Muscle Up B. EMOM 20′ 1) RMU 2) Prowler Push 3) Strict HSPU 4) Rest


nov

20

2022

WOD 21112022

A. WEIGHTLIFTING: Split Jerk Every 75″ x 10: 2@65%+ B. AMRAP 10’ 3-6-9-12-15… Burpee Box Jumps Power Clean Push Jerk (45/30kg)


nov

17

2022

WOD 18112022

A. STRENGTH: Bench Press 5 x 2 B. For Time: 150 Air Squats 40 Deficit Push Ups 120 Air Squats 30 Deficit Push Ups 90 Air Squats 20 Deficit Push Ups


nov

13

2022

WOD 14112022

2 Rounds: 40 Wall balls 20 DB Alt Snatch (30/22’5kg) 20m Handstand Walk 500m Row 40 Wall balls 20 DB Alt Snatch 100 Double-unders


nov

08

2022

WOD 09112022

A. WEIGHTLIFTING: Power Clean + Push Jerk Every 75″ x 10′: (2+1) @65%+ B. 6 Rounds: 10 Shuttle Run 5 Power C&J (80/55)



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