Category Archives: WOD


sep

17

2020

WOD 18092020

A. STRENGTH:Press H4 in 20′, then AMAP@85% B. 11′ AMRAP: 15 KBS (24/16) 10 KB plank drags 5 HSPU


sep

16

2020

WOD 17092020

A. ENDURANCE 2 Rounds: (1W:1R) 800m Run 600m Run 400m Run B. TABATA CORE


sep

15

2020

WOD 16092020

STRONGMAN: AMRAP 20′ 4 SB over the shoulder 6 Weighted pull ups* 8 banded push ups   * Buen día para usar el chaleco lastrado!!


sep

14

2020

WOD 15092020

4 Rounds of: 4′ ON :2′ REST A1: 4′ AMRAP: 12/9 cal bike 24 DU 12 DB hang power C&J alt   A2: 4′ AMRAP 12/9 cal ski 12 lateral DB burpees 12 DB snatch alt


sep

13

2020

WOD 14092020

A. WEIGHTLIFTING: Clean&Jerk⁣ EMOM 12’: 1 @65%+⁣ ⁣ B. Fastest Scenario:⁣ 9 Deadlift (70/50kg)⁣ 7 Power Clean⁣ 5 Front Squat⁣ 3 Shoulder to Overhead⁣


sep

10

2020

WOD 11092020

“OPEN GAMES 17.5” 10 Rounds for Time: 9 Thrusters (95/65 lb) 35 Double-Unders


sep

09

2020

WOD 10092020

A. STAMINA: Death by PullUps⁣ ⁣ B. 3 Rounds:⁣ 20 KB SDHP (32/24kg)⁣ 15 Burpee over the Kb⁣ 10 Candlestick⁣


sep

08

2020

WOD 09092020

4 Sets of 4’ On : 3’ Rest Alternating A1-A2-A1-A2 A1. 400m Run Then, AMRAP 6 Push Ups 12 Air Squat A2. 30 Cal Then, AMRAP 12 Sit Ups 12 Reverse Lunges


sep

07

2020

WOD 08092020

A. WEIGHTLIFTING: Snatch Balance⁣ 2-2-2-2-2-2⁣ ⁣ B. AMRAP 9’:⁣ 8 Power Snatch (40/30kg)⁣ 8 Toes to Bar⁣ 8 Wallball shots


sep

06

2020

WOD 07092020

A. STRENGTH: Back Squat⁣ In 20’ window, reach H4⁣ Then, 1 x AMAP @85%⁣ ⁣ B. 3 Rounds:⁣ Curtsy Box Squat: 6/side⁣ DB Hip Thrust: 12-15⁣ DB Bird Dog: 8-12



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