Category Archives: WOD


jul

25

2019

WOD 26072019

“MADISON TRIPLET”   5 Rounds for time: 450m Run 7 Slam Ball Clean Burpee Over the Box


jul

24

2019

WOD 25072019

A. STRENGTH: Deadlift In 20′ Window, H6 Then, 1 x AMAP @85%   B. For Quality: 10-8-6-4-2 Top Half Hollow Pulse & Hold Bottom Half Hollow Pulse & Hold V-Ups Hollow Hold 30″ Rest


jul

23

2019

WOD 24072019

4 SETS OF: 4 x 400m Run 15″ Rest   3′ Rest Between Sets


jul

22

2019

WOD 23072019

A. SKILLS: Bar Muscle Up   B. For Time: 30/24/18 V-Ups 18/15/12 Goblet Squat (32/24kg) 12/9/6 Bar Muscle Up


jul

21

2019

WODN 22072019

A. STRENGTH: Clean & Jerk In 20′ Window, 1RM   B. AMRAP 12′: 12 Burpees 10 HSPU 8 Squat Clean (60/40kg)


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)



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