Category Archives: WOD


jun

22

2020

HOME WOD 23062020

3 Rounds: 100 Jumping Jacks 50 Thrusters 50 Knee Tucks


jun

14

2020

HOME WOD 14062020

A. STRENGTH: Tempo Press TEMPO (10/1/10/1) 5 x 10 B. 4 Sets of 2′ ON : 1′ OFF 10 Push Jerk 20 Air Squats


jun

10

2020

WOD 11062020

A. STRENGTH: Table Row 10-10-10-10-19 B. 10 Rounds: 5 Table Row 10 Push Ups 15 Sit Ups 20 Jumping Jacks  


jun

09

2020

HOME WOD 10062020

A. STRENGTH: Slow Power Clean + Front Squat EMOM 12’: 1+1 B. For time: 12/9/6/3 Turkish Get Up Dummbell Power clean Front squat


jun

08

2020

HOME WOD 09062020

EMOM 25′: A) 40-50” Db Snatch B) 40-50″ DU / Jumping Jacks C) 40-50” Half Squat Hold D) 40-50” Alternating Knee Tucks E) REST


jun

07

2020

HOME WOD 08062020

A. STRENGTH: Strict Press TEMPO (10/0/10/1) 4 x 8 B. AMRAP 10’: 6 Push Jerk (24/16kg) 9 Jumping Knee Tucks 12 Kb Swing


mar

12

2020

WOD 13032020

A. STRENGTH: Clean & Jerk Every 2’ x 9: (3+1)@65%+ B. 5 Rounds: 2 Rope Climb 5 Bar Facing Burpees 7 Thrusters (60/40kg)


mar

11

2020

WOD 12032020

A. STRENGTH: Deadlift In a 20’ window, reach a H4 Then, 1 x AMAP @85% of A B. 3-4 Rounds for quality: Lateral Wallball Throw x 10/side Tempo Squat (3030) x 10


mar

10

2020

WOD 11032020

3 sets of 6’ on : 3’ off A1) 4’ bike + AMRAP: 7 box jump over, 10 push ups A2) 4’ row + AMRAP: 14 air squats, 10m broad jump A3) 4’ ski + AMRAP: 10m shuttle run, 14 vups


mar

09

2020

WOD 10032020

A. STAMINA: Strict HSPU Max reps in 30” Then, EMOM 12’: Strict HPSU @30% of A 40” Hollow Hold B. 20/15/10/5: Double DB Shoulder to Overhead (22’5/15kg) Double DB Deadlift



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