Category Archives: WOD


jul

24

2018

WOD 25072018

EMOM 30’: 1) Sled Pull 2) Db Power Clean 3) Double Kb Front Racked Box Step Up 4) Shuttle Run 5) Rest


jul

23

2018

WOD 24072018

A. STRENGTH: Strict Press 6-6-6-6-6   B. 3-4 Rounds for Quality: 8 Bent Over Row 8 Kb Push Press / Side 24 Hollow Rocks


jul

22

2018

WOD 23072018

“CINDY”   AMRAP 20’: 5 Pull Ups 10 Push Ups 15 Air Squats


jul

19

2018

WOD 20072018

If you go, I go:   5 Rounds per Athlete: 2 Rope Climb 10/8 Cal Assault Bike 5 Slam Ball Clean 10m Slam Ball Walking Lunges


jul

18

2018

WOD 19072018

A. STRENGTH: Overhead Squat 3-3-3-3-3-3   B. AMRAP 11’: 200m Run 1 OHS (80/60kg)*   * Add 1 rep each round


jul

17

2018

WOD 18072018

A. SKILL: Muscle Up   B. 3 Rounds: 7 Muscle Ups 50 Wallball Shots


jul

16

2018

WOD 17072018

2 Sets of 3 Intervals 3’ On : 3’ Off   AMRAP: 6 Hang Power Clean (50/35kg) 6 Shoulder to Overhead 6 Bar Facing Burpees   5’ Rest between Sets


jul

16

2018

WOD 16072018

A. STRENGTH: Deadlift 8-8-8-8-8   B. 3-4 Rounds for quality: 8 Kb Single Leg Deadlift 8 Strict Toes to Bar 8 Kb Single Arm Row  


jul

04

2018

WOD 05072018

A. STRENGTH: Back Squat 8-8-8-8-8 @72%+   B. Tabata This: B1. Alternating V-ups B2. Bulgarian Split Squats B3. Arch Hold


jul

03

2018

WOD 04072018

3 x 10’ Fartlek (1’ Hard Effort : 1’ Recovery) Row Assault Bike Run



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