Category Archives: WOD


sep

30

2014

WOD 01102014

A. STRENGTH: Deadlift 7-7-7-7-7   B. 4 Rounds for Time: 400 m Row 21 Deadlift (70/50kg) 12 Burpees Facing the Bar


sep

29

2014

WOD 30092014

A. STRENGTH: Shoulder Press 3-3-3-3-3-3   B. 5 Rounds: 20 Push Press (45/30kg) 1 Legless Rope Climb


sep

28

2014

WOD 29092014

A. STRENGTH: Front Squat 5-5-5-5-5 (3″ pause)   B. EMOM 16′: Even min: 5 Squat Clean (70/50kg) Odd min: 5 HSPU + 30 Mountain Climbers


sep

24

2014

WOD 25092014

A. STRENGTH: Power Snatch TnG 10-7-7-5-3   B. AMRAP 12′: 10 Snatch (35/20kg) 15 Box Jumps 15 Snatch (50/35kg) 15 Box Jumps 20 Snatch (60/45kg) 15 Box Jumps 25 Snatch (70/55kg) 15 Box Jumps 30 Snatch (80/65kg) 15 Box Jumps


sep

22

2014

WOD 23092014

A. STRENGTH: Weighted Pull Ups 3-3-3-2-2-2-1-1-1   B. AMRAP 8′: 8 Burpee Pull Ups 8 Kb Swing (32/24kg) 8 Toes to Bar


sep

21

2014

WOD 22092014

A. STRENGTH: Clean + Jerk + BN Jerk + OH Squat 1-1-1-1-1-1-1   B. 21/15/9 Wallball Shots Squat Clean (60/40kg) Sit Ups


sep

17

2014

WOD 18092014

A. 3 Rounds for times of: 50 Double-Unders 15 Toes to Bar 1′ Handstand Hold   B. AMRAP 15′: 25m Walking Lunges 10 Burpees 5 Box Jump Over



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