Category Archives: WOD


Sep

24

2018

WOD 25092018

A. STRENGTH: Front Squat 3-3-3-3-3   B. 4 Rounds for Quality: Hip Thrust x 10 @AHAFA Dragonfly x 5


Sep

23

2018

WOD 23092018

”STRONGMAN”   AMRAP 18’: 1-2-3-4-5-6… Tire Flip 5-10-15-20-25-30… Burpee Over the Tire 10-20-30-40-50-60… Farmer Carry (32/24kg)


Sep

20

2018

WOD 21092018

A. STRENGTH: Strict Press 4-4-4-4-4   B. EMOM 12’: 1) Chin Up Hold 40” 2) L-Sit Hold 30” 3) Handstand Hold 40”


Sep

19

2018

WOD 20092018

A. STRENGTH: Pull Ups 7-7-7-7-7   B. For time: 15-12-9-6-3 Med Ball Clean Chest to Bar Jumping Lunges (each leg)


Sep

18

2018

WOD 19092018

A. SKILLS: Kb Snatch   B. 6 Rounds of 2’ On : 2’ Off 20/15 Cal Assault Bike Max Kb Snatch with One Hand (24/16kg)


Sep

17

2018

WOD 18092018

A. STRENGTH: Snatch Balance 2-2-2-2-2   B. AMRAP 9’: 6 Squat Snatch (35/25kg) 6 Bar Facing Burpees 12 Wallball Shots


Sep

16

2018

WOD 17092018

4 Rounds for time: 15 Toes to Bar 30 Thrusters (30/20kg) 60 Double Unders


Sep

13

2018

WOD 14092018

A. SKILLS: Rope Climb   B. AMRAP 18’: 2 Rope Climb 10 HSPU 20 Kb Swing (24/16kg)  


Sep

12

2018

WOD 13092018

A. STRENGTH: Clean & Jerk EMOM 12’: 1 Rep @65%+   B. For Time: 30 Squat Clean & Jerk (70/50kg)*   * Every 2’, perform: 10 Hollow Rocks 10 Back Extensions  


Sep

11

2018

WOD 12092018

For Time: 150 Cal Assault Bike 300 Double Unders 4500m Run



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