Category Archives: WOD


ago

05

2014

WOD 05082014

A. STRENGTH: Deadlift 5-5-5-5-5 b. WOD: 5 Rounds 10 Deadlift (110/70) 20 Wall ball


ago

03

2014

WOD 04082014

EMOM 12′ 3 Reps Snatch For time: 10-9-8-7-6-5-4-3-2-1 Snatch (60/40) 1-2-3-4-5-6-7-8-9-10 Pull-ups


jul

30

2014

WOD 31072014

FILTHY FIFTY For time 50 Box jump 50 Jumping pull-ups 50 Kb swing 50 Step walking lunge 50 knees to elbows 50 Push press (20/15) 50 Back extensions 50 Wall ball 50 Burpees 50 Double-Unders


jul

29

2014

WOD 30072014

A. STRENGTH: Split Jerk 5-5-5-5-5. B. WOD: AMRAP 7′ 7 Push Jerk(60/40) 7 Burpees Rest 3′ AMRAP 7′ 7 Thrusters (40/30) 7 Box Jump


jul

28

2014

WOD 29072014

A. STRENGTH: EMOM 12 3REPS HANG POWER CLEAN B. WOD: AMRAP 20 30 AIR SQUAT 19 POWER CLEAN 7 STRICT PULL-UPS 400 M RUN


jul

27

2014

WOD 28072014

“COACH JULS’ BIRTHDAY”   A. STRENGTH: Back Squat 7-7-7-7-7   B. 21/18/15/12/9/6/3 * Pull Ups Sit Ups   * Before each Round,  50m Walking Lunges (20/15kg)


jul

24

2014

WOD 25072014

A. STRENGTH: Snatch Balance 3-3-3-3-3-3   B. OPEN WORKOUT 14.2 Every 3 minutes for as long as possible complete: From 0:00-3:00 2 rounds of: 10 overhead squats (42’5/30kg) 10 chest-to-bar pull-ups From 3:00-6:00 2 rounds of: 12 overhead squats 12 chest-to-bar pull-ups From 6:00-9:00 2 rounds of: 14 overhead squats 14 chest-to-bar pull-ups  


jul

23

2014

WOD 24072014

A. SKILLS: Handstand Walk   B. For time: 3-minute handstand hold 100 squats 50-meter handstand walk 100 squats 30 handstand push-ups  


jul

21

2014
WOD 22072014

WOD 22072014

A. STRENGTH: Shoulder Press 3-3-3-3-3-3   B. EMOM 20′: 1st Min: 5 Pull Ups 10 Push Ups 15 Squats 2nd Min: 5 Push Jerk (70/55kg) 3rd Min: 3 Muscle Ups 5 HSPU 8 Kb Swing (32/24kg) 4rd Min: 250m Row



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