Category Archives: WOD


ene

02

2020

WOD 03012020

“FRIDAY TEAMS”   For time: (teams of 3) 150 Box Jump 120 Cal Assault Bike 90 Toes to Bar 60 Devil Press (2 x 22’5/15kg) 30 Wall Climb 15 Bar Muscle Ups  


ene

01

2020

WOD 02012020

STRENGTH: Power Snatch Every 75”: 12 x 1.1@65%+ B. AMRAP 9’: 5 Power Snatch (60/45kg) 15 Wallball Shots 30 Double Unders


dic

29

2019

WOD 30122019

“FRAN”   For time: 21/15/9 Thrusters (43/29kg) Pull Ups


dic

25

2019

WOD 26122019

3 Sets of 4 x 2’30” ON : 30” OFF 3’ Rest between Sets Run Row Assault Bike


dic

22

2019

WOD 23122019

A. STRENGTH: Split Jerk Every 75”: 9 x 2@65%+ B. 8 Rounds for time: 12 Deadlift (50/35kg) 9 Hang Power Clean 6 Shoulder to Overhead


dic

19

2019

WOD 20122019

A. SKILLS: Handstand Walk   B. For time: 100m Handstand Walk* * Every 3’, starting in 00:00 20m Farmer Carry 20m Bear Hug Carry


dic

18

2019

WOD 19122019

“KELLY”   5 Rounds: 400m Run 30 Box Jumps 30 Wallball Shots


dic

17

2019

WOD 18122019

A. STRENGTH: Squat Clean EMOM 12’: 1@65%+ B. EMOM 15’: 1) 5-7 Squat Clean (TnG) @40% of A 2) 20 V-Ups 3) 5-7 Squat Clean (DnG) 4) 20 Back Extensions 5) Rest, Nose Breathing


dic

16

2019

WOD 17122019

A. STRENGTH: Chin Ups 5-5-3-3-3-1-1-1   B. AMRAP 14’: 20 Db Snatch (alt) 10 Chin Ups 10 Mountains Climbers



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