Category Archives: WOD


feb

10

2022

WOD 11022022

A. STRENGTH: Weighted Chin Ups 5 x 5 B. EMOM 15′: 1) Rope Climb 2) Hollow Rocks 3) Dual Db Box Step Up


feb

08

2022

WOD 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

2022

WOD 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

2022

WOD 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

2022

WOD 04022022

FRIDAY COUPLES AMRAP 21′: 60 Alt Wallballs Shots 40 DB Synchro C&J alt 20m Couple Bar OH Walking Lunges


feb

02

2022

WOD 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

2022

WOD 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

2022

WOD 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

2022

31012022

A. STRENGTH: BACK SQUAT: 5×5 @80%+ B. EMOM 8′: 1) Banded Kb Swing 2) Hollow Hold


ene

27

2022

WOD 28012022

A. WEIGHTLIFTING: Clean Every 75″ x 9: 2 @65%+ B. AMRAP 12′: 3 Front Squat (100/70) 15 Vups 300m Run



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