Category Archives: WOD


sep

10

2014

WOD 11092014

A. STRENGTH: OHS 5-5-3-3-3-1-1-1   B. “Nancy” 5 Rounds of: 400m Run 15 OHS (42’5/30kg)


sep

09

2014

WOD 10092014

A. STRENGTH: EMOM 12′ Clean x 1rep @75-85%   B. 5 Rounds: 10 Thrusters (45/30kg) 15 HSPU 20 Ring Dips


sep

08

2014

WOD 08092014

A. STRENGTH: Bench Press 3-3-3-3-3-3   B. 21/15/9* Bench Press @70% 3RM Pull Ups   * After each round, perform 5-3-1 of Rope Climb


sep

04

2014

WOD 05092014

A. STRENGTH: Snatch 3-3-3-3-3-3   B. “Amanda” 9-7-5 reps, for time of: Muscle-up Squat snatch (60/45kg)  


sep

03

2014

WOD 04092014

A. STRENGTH: Front Squat 3-3-2-2-2-1-1-1   B. 4 Rounds “If you go, I go” 15 Shuttle Run (10m) 15 Burpee facing the Bar 15 Hang Power Clean (60/45kg)


sep

02

2014

WOD 03092014

A. STRENGTH: Kb Shoulder Press 3-3-3-3-3-3 (each arm)   B. AMRAP 12′: 50 Kb Swing (24/16kg) 40 Box Jumps 30 Pull Ups


sep

01

2014

WOD 02092014

“Triple 3″ For time: Row 3,000 meters 300 double-unders Run 3 miles     Time Cap: 45′


ago

31

2014

WOD 01092014

1 rep max Weighted Pistol each leg 1 rep max Weighted Push Up 1 rep max Weighted  Pull Up


ago

28

2014

WOD 29082014 “CESAR & LONGASSER’s BIRTHDAY”

“ZEUS” 3 Rounds for time of: 30 Wall ball shots Sumo deadlift high-pull (32’5/20kg) 30 Box jump 30 Push press (32’5/20kg) Row 30 calories 30 Push-ups Body weight Back squat, 10 reps  



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