Category Archives: WOD


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20

2020

WOD 21012020

A. SKILLS: Ring Muscle Up   B. For time: 10-8-6-4-2 Ring Muscle Up Box Jump Over (x2) Wallball Shots (x2’5)


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19

2020

WOD 20012020

Go Every 5’, for 5 Sets: 2 Rounds of: 6 Burpee Over the Bar 5 Deadlift (70/50kg) 4 Hang Power Clean 3 Front Squat 2 Shoulder to Overhead 10m Shuttle Run


ene

16

2020

WOD 17012020

A. STRENGTH: Thrusters In a 2′ window, reach a H6   B. For time: 9-7-5-3 Thrusters (60/40kg) 10m Bear Hug Slam Ball Carry Deadlift (x2)  


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15

2020

WOD 16012020

A. SKILLS: Butterfly Pull Ups   B. 2 Sets of 4′ On : 2′ Off AMRAP: 15 Chest to Bar 10 Burpee box Jump 5 Wall Climb


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14

2020

WOD 15012020

A. STRENGTH: Deadlift In a 20’ window, reach a H6 Then, 1 x AMAP @85% of H6   B. 8 Sets of 40” On : 20” Off B1) Max Box Step Up B2) Max Kb Single Leg DL


ene

13

2020

WOD 14012020

“FIRST CUT 2019”   4 rounds for time of: 400-m run 3 legless rope climbs 7 squat snatches (84/59kg)


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12

2020

WOD 13012020

For time: 800m Run Then, 3 Rounds of: 12 Single Arm Kb Swing (24/16kg) 10m Broad Jump 8 Diamond Push Ups 800m Row Then, 3 Rounds of: 12 Single Arm Kb Swing (24/16kg) 10m Broad Jump 8 Diamond Push Ups 40 Cal AB Then, 3 Rounds of: 12 Single Arm Kb Swing (24/16kg) 10m Broad Jump 8 Diamond Push Ups


ene

09

2020

WOD 10012020

A. STRENGTH: 1RM Clean &Jerk   B. EMOM 6-8’: C&J (3+1) @70% of A


ene

08

2020

WOD 09012020

A. EMOM 12’: 1) Strict Toes to Bar 7-12 2) Cal Assault Bike 7-12   B. 3 Rounds: 80 Double Unders 40 V-Ups 20 DB Snatch (alt) @22’5/15kg


ene

07

2020

WOD 08012020

“BARBARA”   5 Rounds: 20 Pull Ups 30 Push Ups 40 Sit Ups 50 Air Squats



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