Category Archives: WOD


may

22

2019

WOD 23052019

A. STRENGTH: Clean & Jerk EMOM 12’ x 1 @65%+   B. 3 Rounds: 6 Squat Clean & Jerk (100/70kg) 40m Sprint Shuttle Run


may

21

2019

WOD 22052019

A. SKILLS: Butterfly Pull Ups   B. 10 Rounds: 8 Pull Ups 8 WallBall Shots 8 Burpees


may

20

2019

WOD 21052019

A. STRENGTH: Deadlift In a 20’ window, reach a H2 then, 1 x AMAP @85% of A   B. AMRAP 7’: 10 Push Ups 15 Box Jump Over 20 Walking Lunges  


may

19

2019

WOD 20052019

A. ENDURANCE: ”Cooper’s Test”   B. Tabata: Core


may

16

2019

WOD 17052019

A. STRENGTH: Snatch Balance 2-2-2-2-2-2   B.  For Time: 50 Squat Snatch (60/40kg)*   * EMOM: 6/4 Cal AB


may

15

2019

WOD 16052019

A. STRENGTH: Strict Press In a 20’ window, reach a H2 then, 1 x AMAP @85% of A   B. EMOM 8’: 1) BB Row x 8-10 2) Chin Up Hold 20-30”


may

14

2019

WOD 15052019

A. SKILLS: Pistols   B. AMRAP 16’: 10 Toes to Bar 20 Pistols Alternating 40m Double Kb Farmer Carry


may

13

2019

WOD 14052019

A. SKILLS: Turkish Get Up 15’ window to max reps alternating   B. 5 Rounds for time: 5 Kb Snatch (Right) 10m Kb OH Walking Lunges (R) 5 Kb Snatch (Left) 10m Kb OH Walking Lunges (L)  


may

13

2019

WOD 13052019

“Tommy V” 21/15/9 Thrusters (50/30kg) 12/9/6 Rope Climb


may

09

2019

WOD 10052019

A. STRENGTH: Pull Ups 5 x AMAP @Wide Grip   B. AMRAP 10’: 10 Pull Ups 15 Wallball Shots 20 Double Unders UB



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