oct
28
2019WOD 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)
Category Archives: WOD
oct
27
2019WOD 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
2019OPEN 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
2019WOD 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
2019WOD 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
2019WOD 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
2019WOD 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
2019OPEN GAMES 20.2
AMRAP 20’: 4 Db Thruster (2 x 22’5/15kg) 6 Toes to Bar 24 Double Unders
oct
16
2019WOD 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
2019WOD 16102019
A. SKILLS: Bar Muscle Up B. Fastest Scenario: 12 Bar Facing Burpees 6 Bar Muscle Ups