Category Archives: WOD


dic

06

2021

WOD 07122021

TWIN COACHES’ BIRTHDAY A. WEIGHTLIFTING: Snatch EMOM 12′ x 1@65%+ B. WOD: 3 Rounds: 7 Muscle Ups 12 Squat Snatch (70/45kg) 83 Double Unders


dic

05

2021

WOD 06122021

ENDURANCE 4×4’on:3’off 4′ AMRAP: 15/12 cal (rotate b/w sets) 200 m run 12 box jump over


dic

01

2021

WOD 02122021

For Time: 400m Run 30 Burpee Box Jump Over 400m Run 50 Chest to Bar 400m Run 30 Thrusters (43/30kg) 400m Run


nov

30

2021

WOD 01122021

A. WEIGHTLIFTING: Snatch Complex 6 x 1 (Snatch Pull + Snatch + Hang Snatch + OHS) @65%+ B. AMRAP 9′ 7 Hang Snatch (50/35kg) 1 Rope Climb


nov

30

2021

WOD 30112021

A. STRENGTH: Back Squat 2-2-2-2-2 @86%+ B. Compensatory Work: 3-4 Rounds for Quality 5 Seated MAx High Box Jump 10/leg Bulgarian Squat (AHAFA)


nov

28

2021

WOD 29112021

“Endurance” 4 Sets of 5′ On : 3′ Off Alternating Row, AB, Skierg and Shuttle Run 30″ Easy Pace 20″ Medium/Hard Pace 10″ Full Effort


nov

25

2021

WOD 26112021

A. STRENGTH: Front Squat 5 x 2 @86%+ of 1RM B. ACCESORY WORK: EMOM 8′: 1) Banded Kb Swing 2) Hollow Hold


nov

24

2021

WOD 25112021

“ENDURANCE” AMRAP 20′: 50 Double Unders 400m Run 30m bear Crawl


nov

23

2021

WOD 24112021

3 Sets of Intervals: (3′ rest) 4 x 60″ On: 20″ Off 12Db Deadlift (2×22’5/15) 9 Db Hang Power Clean 6 Db Sh2OH 3 Db Thrusters


nov

22

2021

WOD 23112021

A. SKILLS: Bar Muscle Up B. 4 Rounds for max reps: 1′ Max Medball Sit Ups 1′ Max Burpees 1′ Max BMU



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