Category Archives: WOD


ago

19

2014

WOD 20082014

A. 3 Rounds of: 3 Rope Climbs 15 Toes to Bar 50 Double Unders   B. “karen” For Time: 150 Wallball Shots


ago

19

2014

WOD 19082014

A. STRENGTH: Weighted Pull Ups 3-3-3-3-3-3   B. 4 Rounds for max reps of: 60 seconds Row for Calories 60 seconds Push-Ups 60 seconds Pull-Ups 60 seconds of Rest


ago

17

2014

WOD 18082014 “BOLITA’s BIRTHDAY”

A. Every 2 minutes, for 16 minutes: Squat Clean *Set 1 – 2 reps @ 75% *Set 2 – 2 reps @ 80% *Set 3 – 2 reps @ 85% *Set 4 – 1 rep @ 90% *Sets 5-8 – 1 rep @ 92-95%   B. “Double Grace” 60 Clean&Jerk (60/42’5kg)


ago

13

2014

WOD 14082014

A. SKILLS: Muscle Up B. WORKOUT 14.4 AMRAP 14′: 60-calorie row 50 toes-to-bars 40 wall-ball shots 30 cleans (60/42’5kg) 20 muscle-ups  


ago

12

2014

WOD 13082014

Shoulder Press 5-5-5-5-5 Push Press 3-3-3-3-3 Jerk 1-1-1-1-1


ago

12

2014

WOD 12082014

10 1-minute rounds of: 3 Back Squat @75-80% 1RM 60m shuttle sprint (5 m, 10 m, 15 m) Max reps burpees Rest 2 minutes  


ago

10

2014

WOD 11082014

A. SKILLS: Turkish Get Up   B. 5 Rounds of: 5 TGU (Each Arm) 30 Russian Step Up (Front Racked Bar) 20 Knees to Elbows


ago

07

2014

WOD 08082014

A. 3 Rounds of: 1′ Handstand Wall Facing Hold 3 Rope Climbs 15 Hollow Rocks B. AMRAP 15′: 10 Deficit HSPU 50 Double Unders


ago

06

2014

WOD 07082014

A. STRENGTH: Front Squat 5-5-3-3-3-1-1-1 B. “Fran” 21/15/9 Thrusters (42’5/30kg) Pull Ups


ago

05

2014

06082014

A. EMOM 12′ Odd: 24 ket swing Even: 12 Burpees B. For time: 100 ket swing 400m run 100 globet squat 400m run 100 dumbell shoulder to overhead 400m run 100 hand realease push ups 400m run 60 burpees



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