may
04
2016
WOD 05052016 “TONI & EDU’s BIRTHDAY”
A. SKILLS: HSPU B. AMRAP 20′: 8 HSPU 8 Walking Lunges (each leg) (20/15kg) 1 Rope Climb
Category Archives: WOD
may
03
2016
WOD 04052016 “Carlos Oses’ BIRTHDAY”
A. EMOM 10′: Odd: 10 Chest to Bar Even: 12 Burpees B. For Time: 21/18/15/12/9/6/3 Double Unders (x2) V-Ups Kb Swing (32/24kg)
may
02
2016
WOD 03052016
A. STRENGTH: Power Snatch + OHS 20′ to reach a Heavy Single (1+1) B. 4 Rounds for Time: 7 OHS (70/45kg) 21 Burpees Facing the Bar
may
02
2016
WOD 02052016
A. STRENGTH: Deadlift 5-5-5-5-5-5 B. 21/15/9* Deadlift (100/75kg) Box Jumps * After each Round, 200m Run
abr
28
2016WOD 29042016
A. STRENGTH: Bench Press 5-5-3-3-3-1-1-1 B. EMOM 12′: Even: Kb Row 12 reps Odd: Double Kb Push Press 5 reps
abr
27
2016
WOD 28042016 “Beñat’s BIRTHDAY”
EMOM 40′: 1st- 5 Power Snatch TnG @50% 1RM 2nd- 5 Pull Ups 10 Push Ups 15 Squats 3rd- 5 Power Clean & Jerk 4th- 12-15 Row Cal
abr
26
2016
WOD 27042016
A. EMOM 10′: Even: 1 Seated Legless Rope Climb Odd: 30″ Handstand Hold B. For time: 100 Deficit HSPU* * Start every minute with 20 Double Unders
abr
25
2016
WOD 26042016
A. Every 30″ for 10 minutes: 10 Box Jumps B. For time: 20/16/12/8/4 Toes to Bar 10/8/6/4/2 Burpee Box Jump
abr
24
2016
WOD 25042016 “Coach Peio & Nedko’s BIRTHDAY”
A. STRENGTH: Thruster 20′ to reach a Heavy Double B. 3 Rounds For Time: 600m Run 21 Thrusters (40/30kg) 12 Chest to Bar
abr
22
2016
WOD 22042016
A. STRENGTH: Back Squat 20′ to reach 2RM B. AMRAP 9′: 1 WallClimb 3 Back Squats @70% of A 5 Burpee Box Jump * Every Round, add 1Rep to each exercise