feb
10
2022WOD 11022022
A. STRENGTH: Weighted Chin Ups 5 x 5 B. EMOM 15′: 1) Rope Climb 2) Hollow Rocks 3) Dual Db Box Step Up
Category Archives: WOD
feb
08
2022WOD 09022022
ENDURANCE: 10 Rounds for time: 150/100m row* * After each row, perform 1 Burpee dual DB front squat for each pull taken
feb
07
2022WOD 08022022
BENCHMARK OPG 21.1: For time: 1 wall walk 10 double-unders 3 wall walks 30 double-unders 6 wall walks 60 double-unders 9 wall walks 90 double-unders 15 wall walks 150 double-unders 21 wall walks 210 double-unders
feb
06
2022WOD 07022022
A. WEIGHTLIFTING: Power clean Every 90″ x 10 3@65%+ B. AMRAP 9′: 2-4-6-8-10-ETC Power Clean (60/43) Toes to Bar
feb
04
2022WOD 04022022
FRIDAY COUPLES AMRAP 21′: 60 Alt Wallballs Shots 40 DB Synchro C&J alt 20m Couple Bar OH Walking Lunges
feb
02
2022WOD 03022022
A. WEIGHTLIFTING: Power Sn + Push Press + Sn Balance Every 2′ x 6: (1+2+1) @65%+ B. WOD: in a 10’ window A. 800m Run B. AMRAP in the remaining time 4 Bar Muscle Up 8 Power Snatch (43/30kg)
feb
01
2022WOD 02022022
A. STRENGTH: Weighted Pull Ups. 5-5-5-5-5 B. 4 Rounds: 10 Thrusters @ 42.5/30kg 10 Chest to bar pull ups 10m Handstand walk
ene
31
2022WOD 01022022
ENDURANCE: 4 Rounds of 6’ON:4’OFF AMRAP Max Cal* *Every 90″ (starting in 00:00) do: 6 Gorilla Burpee Box Jump 12 Sit Ups
ene
30
202231012022
A. STRENGTH: BACK SQUAT: 5×5 @80%+ B. EMOM 8′: 1) Banded Kb Swing 2) Hollow Hold
ene
27
2022WOD 28012022
A. WEIGHTLIFTING: Clean Every 75″ x 9: 2 @65%+ B. AMRAP 12′: 3 Front Squat (100/70) 15 Vups 300m Run