Category Archives: WOD


jul

18

2019

WOD 19072019

A. STRENGTH: Snatch Complex In 20′ Window, Heavy Complex (Snatch + Hang Snatch + OHS)   B. 4 Rounds: 50 Double Unders 10 Squat Snatch (50/35kg)


jul

17

2019

WOD 18072019

A. STAMINA: Strict Pull Ups 3 x Max Reps   B. 5 Rounds: 18 Cal Row 15 WallBall Shots 12 Pull Ups


jul

16

2019

WOD 17072019

A. EMOM 12′: 1) Ring Row 40″ (Tempo 2020) 2) Push Ups 60″ (Tempo 2020) 3) Air Squats 60″ (Tempo 2020) 4) Rest   B: TABATA CORE


jul

15

2019

WOD 16072019

A. STRENGTH: Front Squat In 20′ Window, Reach a H6 Then, 1 x AMAP @85% of H6   B. EMOM 8′: 1) Wall Squat Hold 2) Arch Hold


jul

14

2019

WOD 15072019

A. STRENGTH: Push Press 3-3-3-3   B. 4 Sets of 2′ On : 1′ Off 1 Legless Rope Climb 10 Bar Facing Burpees Max Push Press (50/35kg)


jul

05

2019

WOD 05072019

“FRIDAY TEAMS”   AMRAP 20’: 40 DB Hang Squat Clean (2 x 22’5/15kg) 40 HSPU 40 DB Box Step Up (2 x 22’5/15kg) 20 Bar Muscle Up  


jul

03

2019

WOD 04072019

A. STRENGTH: Back Squat In 20’, reach a H6 Then, 1 x AMAP @85% of A   B. 3 Rounds: 10 Strict Toes 2 Bar 20 Good Morning (20/15kg)


jul

02

2019

WOD 03072019

A. STRENGTH: Bench Press 20’ to 1RM   B. For Time: 200 Push Ups*   * Every 2’, since 0:00, 15 Sit Ups


jul

01

2019

02072019

A. STRENGTH: Snatch 20’ to Reach 1RM   B. AMRAP 8’: 8 Power Snatch (50/35kg) 8 OHS 8 Bar Facing Burpee


jun

30

2019

01072019

“HELEN”   3 Rounds: 400m Run 21 Kb Swing (24/16kg) 12 Pull Ups



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