Category Archives: WOD


mar

22

2018

WOD 22032018

A. STRENGTH: Squat Snatch EMOM 12′ x 1 rep @65%+ B. “Isabel” For time: 30 Snatch (62/43kg)


mar

21

2018

WOD 21032018

A. EMOM 10′: 1) SDHP x 3 @AHAFA 2) Diamond Push Ups x 7-15   B. 21/15/9 for time: SDHP (45/30kg) Shoulder to Overhead Burpees Facing the Bar


mar

20

2018

WOD 20032018

For time: (5, 10-5, 20-10-5… 50-40-30-20-10-5 scheme) 5 Wall Climb 10 Squat Clean (60/40kg) 20 Box Jump Over 30 Pull Ups 40 Db Snatch (alternating) 50 Cal Assault Bike


mar

19

2018

WOD 19032018

A. STRENGTH: Deadlift 5-5-3-3-3-3+   B. Tabata: Core


mar

16

2018

WOD 16032018

“OPEN GAMES 18.4″   For time: 21-15-9 Deadlift (102/70kg) HSPU Then, 21-15-9 Deadlift (143/93kg) Handstand Walk (50ft)


mar

14

2018

WOD 15032018

EMOM 40′: 1) 8-20 Cal Row 2) 8-20 Cal Assault Bike 3) 10-25 Box Jumps 4) Rest – Nose Breathing Only


mar

13

2018

WOD 14032018

A. SKILLS: Skin the Cat   B. 7 Rounds of: 9 Chest to Bar Pull Ups 12 Kb SDHP (36/28kg) 15 WallBall Shots


mar

13

2018

WOD 13032018

A. STRENGTH: Back Squat 5-5-3-3-3-3+   B. 3 Rounds: Back Racked Reverse Walking Lunges x 6/side L-Sit Hold x 20-30″


mar

11

2018

WOD 12032018

A. STRENGTH: Power Clean EMOM 15′ x 2 reps @65%+   B. AMRAP 12′: 200m Run 5 Power Clean (70/45kg) 10 Burpee over the Bar


mar

09

2018

WOD 09032018

“OPEN GAMES 18.3″   2 Rounds For time: 100 Double Unders 20 OHS (115/80lbs) 100 Double Unders 12 Muscle Ups 100 Double Unders 20 Db Snatch (50/35lbs) 100 Double Unders 12 Bar Muscle Ups  



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