Category Archives: WOD


jul

27

2021

WOD 28072021

A. WEIGHTLIFTING: Clean Complex Every 90” x 10: 65%+ (Clean Pull + Power Clean + Hang Squat Clean + Jerk) B. 5 rounds: 12 Hang Squat Clean (60/40) 20/16 AB Cal


jul

26

2021

WOD 27072021

A. STRENGTH: Pull Ups⁣ 5-5-5-5-5⁣ ⁣ B. AMRAP 12’⁣ 6 Wall Climbs⁣ 12 Pull Ups⁣ 18 Kb Swing (24/16)


jul

25

2021

WOD 26072021

“Endurance”⁣ ⁣ EMOM 28’⁣ ⁣ 1) 20-12 Cal⁣ 2) 18-10 Burpees⁣ 3) 200m Run⁣ 4) Nose Breathing


jul

22

2021

WOD 23072021

“Barbara”⁣ ⁣ 5 Rounds of:⁣ ⁣ 20 Pull-ups,⁣ 30 Push-ups,⁣ 40 Sit-ups,⁣ 50 Squats.    


jul

21

2021

WOD 22072021

A. STRENGTH: Deadlift ⁣ 6-6-6-6-6 @78%+⁣ ⁣ B. EMOM 8′: ⁣ 1) Box Step Up 8-10⁣ 2) Hollow Rocks 15-20


jul

20

2021

WOD 21072021

A. WEIGHTLIFTING: Snatch Complex⁣ Every 90″ x 10 (Snatch Pull +Power Snatch + Snatch Balance +OHS)⁣ ⁣ B. AMRAP 8′:⁣ 5 Bar muscle up⁣ 7 Power Snatch (70/50)


jul

19

2021

WOD 20072021

“Endurance”⁣ ⁣ 3 Sets of 3 Rounds of 3′ On: 1′ Off⁣ Alternating:⁣ Assault Bike⁣ Rower⁣ Skierg


jul

18

2021

WOD 19072021

A. STRENGTH: Thrusters⁣ Every 75” x 10: 2 @65%+⁣ ⁣ B. For time:⁣ 15-12-9-6-3 Bar Facing Burpees⁣ 10-8-6-4-2 Thrusters (70/50)


jul

15

2021

WOD 16072021

A. WEIGHTLIFTING: Power Clean + Push Jerk ⁣ Every 90” x 9: 3 (1+1) @65%+⁣ ⁣ B. 5 Rounds:⁣ 30 Double Unders⁣ 12 Deadlift (60/40kg)⁣ 9 Hang Power Clean⁣ 6 Push Jerk


jul

14

2021

WOD 15072021

A. STRONGMAN: Yoke Carry⁣ In a 15’ window, reach a Heavy 20m Carry⁣ ⁣ B. 4 Rounds:⁣ 10 Deadlift (120/90kg)⁣ 30m Farmer carry (32/24kg)⁣ 30m Bear Hug Carry



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