Category Archives: WOD


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  


ago

27

2014

WOD 28082014

A. SKILLS: Butterfly Pull Ups   B. “Angie” 100 Pull Ups 100 Push Ups 100 Sit Ups 100 Squats


ago

26

2014

WOD 27082014

A. STRENGTH: Back Squat 3-3-2-2-2-1-1-1   B. 7 Intervals of “I go, you go” (partner WOD) 7 Back Squat @65-70% 1RM 200m Sprint


ago

25

2014

WOD 26082014

A. STRENGTH: 3 x Max Reps Strict HSPU   B. EMOM 10′: 5 HSPU 5 Burpees 20 Double unders REST 5 minutes EMOM 10′: 2-5 MU 5 Box jump (90/80cm)    


ago

24

2014

WOD 25082014

A. STRENGTH: Deadlift 3-3-2-2-2-1-1-1   B. AMRAP 20′: 15 Deadlift (85/60kg) 30 Sit Ups 400m Run


ago

21

2014

WOD 22082014

A. STRENGTH: Thrusters 3-3-2-2-2-1-1-1   B. OPEN GAMES 14.5 21-18-15-12-9-6-3 reps for time of:Thrusters (42’5/30kg)Burpees


ago

20

2014

WOD 21082014

A. STRENGTH:  Power Snatch 5-5-5-5-5   B. AMRAP 17′: 5 Wall Climb 10 Power Snatch (60/45kg) 15 V-Up



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