Category Archives: WOD


oct

28

2019

WOD 29102019

9 Rounds of 2’ On : 2’ Off Alternating A1. 400m Run + Max Burpees A2. 400m Run + Max V-Ups A3. 400m Run + Max Kb Swing (24/16kg)


oct

27

2019

WOD 28102019

A. STRENGTH: Jerk Balance 1-1-1-1-1-1   B. AMRAP 12’: 6 Jerk (60/40kg) 12 Toes to bar 18 Wallball Shots


oct

25

2019

OPEN GAMES 20.3

For time: 21 deadlifts (weight 1) 21 handstand push-ups 15 deadlifts (weight 1) 15 handstand push-ups 9 deadlifts (weight 1) 9 handstand push-ups 21 deadlifts (weight 2) 50-ft. handstand walk 15 deadlifts (weight 2) 50-ft. handstand walk 9 deadlifts (weight 2) 50-ft. handstand walk ♀ deadlift 155 lb. then 205 lb. ♂ deadlift 225 lb. then 315 lb. Time cap: 9 minutes


oct

23

2019

WOD 24102019

A. STRENGTH: Snatch EMOM 12’: 1 @65%+ B.  For time: 20 Snatch (40/25kg) 20 Wallball Shots 15 Snatch (65/40kg) 20 Wallball Shots 10 Snatch (80/55kg) 20 Wallball Shots 5 Snatch (95/70kg) 20 Wallball Shots    


oct

22

2019

WOD 23102019

A. STRENGTH: Front Squat In a 20’ window, reach a H3 Then, 1 x AMAP @85% of H3   B. EMOM 8’: 1) L-Sit 20” 2) 15- 20 Good Morning (20/15kg)


oct

21

2019

WOD 22102019

A. STRENGTH: Ring Dips 5-5-5-5-5   B. For Time: 21-18-15-12-9-6-3 Ring Dips 200m Run


oct

20

2019

WOD 21102019

For time: 5 Wall Climb 10 Pull Ups 20 Box Jumps 30 V-Ups 40 Kb Swing (32/24kg) 50 Cal Assault Bike


oct

18

2019

OPEN GAMES 20.2

AMRAP 20’: 4 Db Thruster (2 x 22’5/15kg) 6 Toes to Bar 24 Double Unders


oct

16

2019

WOD 17102019

A. STRENGTH: Strict Press In a 20’ window, reach a H3 then, 1 x AMAP @85% of H3   B. 3 Rounds of: Top half hollow hold (20 seconds) Bottom half hollow hold (20 seconds) V-up snaps (straight legs) (10 reps) Top half back arch hold (20 seconds) Bottom half back arch hold (20 seconds) Back arch snaps (10 reps)


oct

15

2019

WOD 16102019

A. SKILLS: Bar Muscle Up   B. Fastest Scenario: 12 Bar Facing Burpees 6 Bar Muscle Ups



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