Category Archives: WOD


oct

06

2017

WOD 06102017

“Friday Teams”   For time: 150 Wallball Shots 21 Buddy Carry x 20m 50 Bar Muscle Ups


oct

04

2017

WOD 05102017

A. STRENGTH: Snatch Balance 2-2-2-2-2-2   B. For Time: 10-9-8-7-6-5-4-3-2-1 OHS (50/32’5kg) T2B Cal Asaault Bike


oct

03

2017

WOD 04102017

“WILLY”   3 Rounds: 800m Run 5 Front Squat (102/70kg) 200m Run 11 Chest to Bar 400m Run 12 Kb Swing (32/24kg)


oct

02

2017

WOD 03102017

A. STRENGTH: Strict Press 5-5-3-3-3-3+   B. 4 Rounds: Max Ring Dips 15 Back Extensions 2′ Rest


oct

01

2017

WOD 02102017

A. EMOM 10′: 1) SDHP 3-5 2) Hand Release Push Ups 7-15   B. AMRAP 12′: 15 SDHP (35/25kg) 30 Double Unders


sep

28

2017

WOD 29092017

“AMANDA 45″ For time: 13-11-9-7-5 Muscle Ups Squat Snatch (60/43kg)


sep

27

2017

WOD 28092017

For Time: 1- 200m Run 2 Single Arm Kb Thruster (24/16kg) 3 Back Extensions 4 Wall Climb 5 Box Jump Over 6 Toes to Bar 7 Burpees 8 Cal Assault Bike 9 Kb SDHP (36/28kg) 10m Handstand Walk


sep

26

2017

WOD 27092017

A. STRENGTH: Ring Dips 7-7-7-7+   B. Infinite EMOM: 5 Pull Ups 8 Push Ups 1 Power Clean (90/65kg)*   * Evry minute, increase 1 Rep


sep

25

2017

WOD 26092017

3 sets x 10 Rounds of: 30″ Very Hard Pace 30″ Recovery Pace   Alternating Sets: Assault Bike / Row / Burpees


sep

24

2017

WOD 25092017

A. STRENGTH: Front Squat 5-5-3-5-5-5+   B. EMOM 8′: 1) 10 Front Racked Walking Lunges x 10 2) Legless Rope Climb x 1-3



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