Category Archives: WOD


may

20

2016

WOD 20052016

7 Rounds for time: 7 handstand push-ups, 7 thrusters (60/40kg) 7 Toes to Bar 7 deadlifts 7 burpees, 7 kettlebell swings (32/24kg) 7 pull-ups*   * After each round, 10m Front Racked Walking Lunges  


may

18

2016
WOD 19052016

WOD 19052016

A. EMOM 12′: Squat Snatch 2 Reps @70-75% 1RM   B. AMRAP 12′: 5 Squat Snatch (60/40kg) 10 Burpees Facing The Bar 20 Double Unders Unbroken    


may

17

2016
WOD 18052016

WOD 18052016

A. SKILLS: Turkish Get Up   B. For time: 14/10/6/2   Turkish Get Up Alternating (24/16kg) 28/20/12/4   Chest to Bar    


may

16

2016
WOD 17052016

WOD 17052016

A. STRENGTH: Back Squat 6-6-6-6 @80-82%   B. 3 Rounds for time: 800m Run 40 WallBall Shots 20 V-Ups  


may

16

2016

WOD 16052016

A. Alternate: – Weighted Chin Ups: 5×5 Rest 1′ – Weighted Ring Dips: 5×5 Rest 2′   B. Cash Out: 100 Push Ups    


may

12

2016
WOD 12052016

WOD 12052016

A. STRENGTH: Front Squat 4-4-4-4-4-4   B. 4 Sets of 2’30” ON : 2’30” OFF 400m Run Max Reps Thrusters (50/35kg)    


may

10

2016
WOD 11052016

WOD 11052016

A. STRENGTH: Strict Press 5-5-5-5-5 @75-80%   B. AMRAP 12′: 5 Push Press (60/43kg) 10 Toes to Bar 20m Bear Crawl  


may

09

2016
WOD 10052016

WOD 10052016

A. STRENGTH: Hang Power Clean 3-3-3-3-3-3   B. “Nasty Girls” 3 Rounds of: 50 Squats 7 Muscle Ups 10 Hang Power Clean (60/43kg)    


may

08

2016
WOD 09052016 “CHILLIDITOS’ BIRTHDAY”

WOD 09052016 “CHILLIDITOS’ BIRTHDAY”

A. 0-3:40 minutes: Assault Bike 6 x 20″ ON : 20″ OFF   B. 5-8:40 minutes: Rower 6 x 20″ ON : 20″ OFF   C. 10-13:40 minutes: Shuttle Run 6 x 20″ ON : 20″ OFF   D. 15-18:40 minutes: Assault Bike   E. 20-23:40 minutes: Rower   F. 25-28:40 minutes: Shuttle Run  



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