Category Archives: WOD


nov

24

2020

WOD 25112020

A. STAMINA: HSPU A1. Max HSPU in 30” A2. 4 rounds of 30% of A), rest 1’ B. 21/15/9 Ring Dips Push Ups V-ups


nov

23

2020

WOD 24112020

A. WEIGHTLIFTING: Squat Clean 12 x 2@65%, Every 90”   B. AMRAP 11′: 400M Run 10 squat clean (50/35)


nov

22

2020

WOD 23112020

A. STRENGTH: Deadlift H2 in 15′ then, 1xAMAP@85%A   B. EMOM 9′: 1) 8-12 banded russian KBS 2) 8-12/side KB side bends 3) 8-12 side KB row


nov

19

2020

WOD 20112020

5 SETS of 3′ on: 2′ off A1-A2-A3-A2-A1, A1: 20 DB snatch alt, remaining time Cal A2: 10 DB box step over, remaining time Vups A3: 10 Devil press/side, remaining time Superman


nov

18

2020

WOD 19112020

⁣A) STRONGMAN: Medley Carry⁣ max meters in 7’⁣ ⁣ B) 18′ EMOM: (40”:20”)⁣ – SB over shoulder⁣ – Russian 2kb swing⁣ – 2kb Push press


nov

17

2020

WOD 18112020

ENDURANCE 5 rounds of:⁣ 200 m run⁣ 15/12 cal⁣ 50 DU⁣ 15 superman  


nov

16

2020

WOD 17112020

A. STRENGTH: Front Squat⁣ In a 15’ window, reach a H2⁣ Then, 1 x AMAP @85%⁣ ⁣ B. 3 Rounds:⁣ 6 2KB DL (32/24)⁣ 6 one-leg box jump alt⁣ 6 strict TTB


nov

15

2020

WOD 16112020

25′ AMRAP:⁣ ⁣ 10 power clean (60/40)⁣ 10 chest to bar⁣ 10 Push jerk⁣ 10 burpees over bar


nov

12

2020

WOD 13112020

EMOM 36′: 1) 7 Thruster (40/30) 2) 10-20 Cal 3) 7 Power Snatch 4) 8-15 TTB 5) 10-20  Burpees 6) REST


nov

11

2020

WOD 12112020

A. STRENGTH: Chin Up 2-2-2-2-2 B. 5 Rounds: 1 Cindy Round (5-10-15) 20/15 Cal



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