Category Archives: WOD


abr

20

2023

WOD 21042023

PARTNER VIERNES For time: 800m Run 80 Alt Wall balls 30 Sync Toes 2 Bar 600m Run 60 Alt Wall Balls 20 Sync Toes 2 Bar 400m Run 40 Alt Wall Balls 10 Sync Toes 2 Bar


abr

19

2023

WOD 20042023

A. STRENGTH: Deadlift 5×3@84%+ B. 3 rounds: Birddog row: 8/side Banded Cursty squat: 8/side Chin up knees to elbows: 8


abr

18

2023

WOD 19042023

A. WEIGHTLIFTING: Snatch Ev.2’x8:2@65%+ B. 4 Rounds: 4 Power Snatch (70/50kgs) 6 OHS 8 Bar muscle-ups 10 Bar Facing Burpees


abr

17

2023

WOD 18042023

ENDURANCE: Every 5′ x 6 Rounds (alternating Machine) A. 70/55 Cal Row B. 60/48 Cal Ski C. 50/40 Cal Assault Bike


abr

16

2023

WOD 17042023

A. STRENGTH: Bench Press 5×3@84%+ B. AMRAP 9′: 1-2-3-4-5-6… Man Makers (2×22’5/15kg) 10m Farmer Carry


abr

12

2023

WOD 12042023

ENDURANCE A. EMOM 10′: Max Burpees without breathing B. 4’/3’/2’/1′ Cal Ski Erg Cal Row Erg


abr

11

2023

WOD 12042023

A. STRENGTH: Strict Press 5 x 3 @84%+ B. For Time: 30/20/10 Dual KB push press (20/12) Cal Assault Bike Push Ups Hand Release


abr

09

2023

WOD 10042023

A. WEIGHTLIFTING: Squat Clean Ev. 2’ x 8: 2@65%+ B. 3 Sets of 3’ ON : 1’ OFF 100m Run 5 Squat Clean (70/50kg) 10 Toes 2 Ring


mar

30

2023

WOD 31032023

A. STRENGTH: Front Squat 5×4 @82%+ B. 3 Rounds 8/side ATG Split squat 6 – 10 Glute ham raise 30″/side DB Overhead carry 20-30″ L-sit


mar

28

2023

WOD 29032023

For Time: 21 Deadlifts @ 102/70kg 21 Chest-to-bar 15 Deadlifts @ 125/83kg 15 Bar muscle-ups 9 Deadlifts @ 143/93kg 9 Rope climbs



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