Category Archives: WOD


sep

26

2018

WOD 27092018

3 SETS of 6’ Conditioning : 4’ AMRAP   A1. Alternating: Run/Row/Assault Bike A2. AMRAP: 5 Push Ups 10 Sit Ups 15 Air Squats


sep

25

2018

WOD 26092018

A. SKILLS: Handstand Walk   B. For time: 40-30-20-10m Handstand Walk 9-12-15 Squat Clean (80/60kg)


sep

24

2018

WOD 25092018

A. STRENGTH: Front Squat 3-3-3-3-3   B. 4 Rounds for Quality: Hip Thrust x 10 @AHAFA Dragonfly x 5


sep

23

2018

WOD 23092018

”STRONGMAN”   AMRAP 18’: 1-2-3-4-5-6… Tire Flip 5-10-15-20-25-30… Burpee Over the Tire 10-20-30-40-50-60… Farmer Carry (32/24kg)


sep

20

2018

WOD 21092018

A. STRENGTH: Strict Press 4-4-4-4-4   B. EMOM 12’: 1) Chin Up Hold 40” 2) L-Sit Hold 30” 3) Handstand Hold 40”


sep

19

2018

WOD 20092018

A. STRENGTH: Pull Ups 7-7-7-7-7   B. For time: 15-12-9-6-3 Med Ball Clean Chest to Bar Jumping Lunges (each leg)


sep

18

2018

WOD 19092018

A. SKILLS: Kb Snatch   B. 6 Rounds of 2’ On : 2’ Off 20/15 Cal Assault Bike Max Kb Snatch with One Hand (24/16kg)


sep

17

2018

WOD 18092018

A. STRENGTH: Snatch Balance 2-2-2-2-2   B. AMRAP 9’: 6 Squat Snatch (35/25kg) 6 Bar Facing Burpees 12 Wallball Shots


sep

16

2018

WOD 17092018

4 Rounds for time: 15 Toes to Bar 30 Thrusters (30/20kg) 60 Double Unders


sep

13

2018

WOD 14092018

A. SKILLS: Rope Climb   B. AMRAP 18’: 2 Rope Climb 10 HSPU 20 Kb Swing (24/16kg)  



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