feb
21
2018WOD 22022018
A. STRENGTH: 3 Position Snatch 20′ to reach a Heavy complex B. AMRAP 8′: 5 Hang Power Snatch (50/35kg) 5 Overhead Squat 10 OH Walking Lunges
Category Archives: WOD
feb
20
2018WOD 21022018
A. STRENGTH: Shoulder Press 5-5-3-3-3-3+ B. 4 Rounds: 15 Back Extensions 10 Bent Over Row 1′ Rest
feb
19
2018WOD 20022018
A. SKILLS: HSPU (Open Games Standard) B. 3 Rounds, each for time: 12 Box Jump Over 8 Deadlift (80/60kg) 6 Toes to Bar 4 HSPU 1 W : 2 R Ratio
feb
18
2018WOD 19022018
AMRAP 20′: 1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10 Power Snatch (60/43) 8 cal Assault bike 6 Burpee over the bar 4 Chest to Bar
feb
16
2018WOD 16022018
10 Rounds of 2′ On : 2′ Off 400m Run, and then: 2 x Max Burpees 2 x Box Jumps 2 x Max Kb Swing (24/16kg) 2 x Max Cal Assault Bike 2 x Max Mountain Climbers
feb
15
2018WOD 15022018
A. STRENGTH: Squat Clean 6 x 1 @65% Every 20″ 6 x 1 @67’5% Every 20″ 6 x 1 @70% Every 20″ 3 x 1 @75% Every 40″ 3 x 1 @77’5% Every 40″ 5 x 1 @80% EMOM B. TABATA: Core
feb
13
2018WOD 14022018
A. EFFICIENCY: Push Press 10-10-10-10 B. AMRAP 15′: 5 Wall Climb 10 Pull Ups 15 Wallball Shots
feb
13
2018WOD 13022018
A. STRENGTH: Deadlift 5-5-3-3-3-3+ B. 4 Rounds for Quality: 10 Cossack Squats/side (20/15kg) 10 Strict Toes to Bar 15 Superman
feb
11
2018WOD 12022018
“OPEN GAMES 17.2″ AMRAP 12′: 2 rounds of: 15m Db walking lunges (50/35lbs) 16 Toes to Bar 8 power cleans Then, 2 rounds of: 15m Db walking lunges 16 bar muscle-ups 8 power cleans
feb
08
2018WOD 09022018
A. SKILLS: Turkish Get Up B. AMRAP 17′: 5 TGU/side (24/16kg) 10 KB OHS/side 30 cal Row