Category Archives: WOD


nov

12

2019

WOD 13112019

3 Rounds for time: 400m Run 30 Wallball Shots 2 Rope Climb 10 Burpee Box Jump


nov

11

2019

WOD 12112019

A. STRENGTH: Bench Press 6-6-6-6-6   B. 4 Rounds for Quality: 6-8 Double Db Arnold Press 6-8 Kb Row/each arm 7-10 Strict Toes to Bar


nov

10

2019

WOD 11112019

A. STRENGTH: Power Clean Every 75” x 12: 2 @65%+ B. AMRAP 9’: 3-6-9-12-15… Power Clean (70/50kg) 1-2-3-4-5… Wall Climb


nov

08

2019

OPEN GAMES 20.5

For time, partitioned any way: 40 muscle-ups 80-cal. row 120 wall-ball shots (9/7kg)   Time cap: 20 minutes


nov

06

2019

WOD 07102019

”THURSDAY’s TEAMS”   For time: 30 synchro Toes to Bar 30 back squats (90/65kg) 30 push presses (60/40kg) 30 box jump-overs (90/70cm)  


nov

05

2019

WOD 06102019

A. STRENGTH: Hang Power Snatch + Hang Snatch Every 75” x 12: 1+1 @65%+ B. AMRAP 7’: 6 Hang Power Snatch (50/35kg) 12 Burpees over the Bar


nov

04

2019

WOD 05102019

A. STRENGTH: Pull Ups 5-5-3-3-3-1-1-1   B. Tabata This: Pull Ups Push Ups Sit Ups Arch Hold


nov

03

2019

WOD 04102019

A. STRENGTH: Back Squat In a 20’ window, reach a H2 Then, 1 x AMAP @85% of H2   B. 3-4 Rounds for Quality: 15 Kb Swing (32/24kg) 5 High Box Jump from Sit position


nov

01

2019

OPEN GAMES 20.4

For time: (time cap 20’) 30 Box Jumps 15 Clean & Jerk (95/65lbs) 30 Box Jumps 15 Clean & Jerk (135/85lbs) 30 Box Jumps 10 Clean & Jerk (185/115lbs) 30 Pistols 10 Clean & Jerk (225/145lbs) 30 Pistols 5 Clean & Jerk (275/175lbs) 30 Pistols 5 Clean & Jerk (315/205lbs)    


oct

30

2019

WOD 31102019

A. STRENGTH: Thrusters In 20’, reach a H3   B. 3 Rounds: 18 V-Ups 15/12 Cal Row 12 Thrusters (42’5/30kg)    



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