Category Archives: WOD


dic

03

2019

WOD 04122019

A. SKILLS: Bar Muscle Up B. 4 Rounds: 5 Bar Muscle Up 10 Slam Ball Clean (50/40kg) 400m Run


dic

01

2019

WOD 02122019

A. STRENGTH: Power Snatch EMOM 15’: 1@65%+ B. 3 Rounds: 10 Power Snatch (70/50kg) 20 Burpee over the Bar  


nov

27

2019

WOD 28112019

“EVA” 5 Rounds: 800m Run 30 kb swing (32/24kg) 30 pull ups


nov

26

2019

WOD 27112019

A. STAMINA: Strict Ring Dips 3 x Max Strict Ring Dips   B. For time: 21/15/9 Ring Dips Kb Front Racked Walking Lunges (2 x 24/16kg) Kb SDHP (36/28kg)


nov

25

2019

WOD 26112019

A. STRENGTH: Front Squat In a 20’ window, reach a H2 Then, 1 x AMAP @85% of H2   B. EMOM 8’: 1) 40” Hollow Hold 2) 3-5 Negative Hamstrings  


nov

25

2019

WOD 25112019

A. STRENGTH: Power Clean EMOM 15’: 1 @65%+ B. AMRAP 9’: 3-6-9-12-15… HSPU 3 Power Clean (60/40kg)* * Every 2 rounds of HSPU, add 10kg


nov

21

2019

WOD 22112019

A. STRENGTH: Strict Press In a 20′ window, reach a H2 Then, 1xAMAP @85% of H2 B. 4 Rounds for Quality: 10 DB Inclined Bench Press 12 KB Row


nov

20

2019

WOD 21112019

A. SKILLS: Kb Clean & Jerk   B. For time: 1-2-3-4-5-6-7-8-9-10 Kb C&J/Each arm  (24/16kg) Row Cal Burpee over the kb      


nov

19

2019

WOD 20112019

A. STAMINA: Strict T2B 3 x Max Reps   B. 4 Rounds for time: 400m Run 21 Kb Swing (24/16kg) 12 T2B



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