abr
06
2016
WOD 07042016
A. STRENGTH: Bear Complex 20′ to Reach a Heavy one (1 Power Clean + 1 Front Squat + Push Press + Back Squat + Push Press Trasnuca) B. 9-7-5-3 Thruster (60/42’5kg) Muscle Up
Category Archives: WOD
abr
06
2016
WOD 06042016
A. 10 Rounds of: 30″ on : 30″ off Shuttle Run B. EMOM 18′: 1. 2-4 Legless Rope Climb 2. 7 WallBall Shots 7 Toes to Bar 3. 12 Cal Row
abr
04
2016
WOD 05042016
A. STRENGTH: Power Clean 3-3-3-3-3-3 B. 5 Sets of 3′ AMRAP: 3 Power Clean (60/42’5kg) 6 Push Ups 9 Air Squats Rest 1′ After Each Set
abr
04
2016WOD 04042016
A. STRENGTH: Deadlift 3-3-3-3-3-3 B. AMRAP 12′: 5 WallClimbs 10 Deadlift (110/85kg) 50 Double Unders
mar
31
2016
WOD 01042016
A. STRENGTH: Weighted Ring Dips 3-3-2-2-2-1-1-1 B. “J.T” 21/15/9 Handstand Push Ups Ring Dips Push Ups
mar
30
2016
WOD 31032016
A. STRENGTH: Back Squat 5-5-5-5-5+ B. 5 Rounds: 10 Box Jumps (90/70cm) 20 Good Morning (20/15kg) 30 Hollow Rock
mar
30
2016
WOD 30032016 “ONFIRE’s BIRTHDAY”
0-8′: 8 Rounds 30″ ON : 30″ OFF Row Cal 8-10′: REST 10-18′: 4 Rounds 2′ ON : 2′ OFF AMRAP: 7 Wallball Shots 7 Toes to Bar 18-19′: REST 19-27′: 8 Rounds 30″ ON : 30″ OFF Row Cal 27-29′: REST 29-37′: 4 Rounds 2′ ON : 2′ OFF 7 Kb Swings (24/16kg) 7 Burpees
mar
28
2016
WOD 29032016
A. STRENGTH: Weighted Pull Ups 3-3-2-2-2-1-1-1 B. AMRAP 15′: 24 Pull Ups 18 Push Ups 12 Db Snatch (alternating)
mar
23
2016
WOD 23032016
For Time: 1 – 200m Run 2 – Tire Flip 3 – Muscle Ups 4 – Strict HSPU 5 – Goblet Squat (32/24kg) 6 – Kb Swing 7 – Strict Pull Up 8 – Walking Lunges (each leg) 9 – Dummbell Thrusters 10 – Rope Climb
mar
22
2016
WOD 22032016
A. STRENGTH: Front Squat 4-4-4-4-4-4 w/ 3″ pause B. AMRAP 12′: 10 Thrusters (50/32’5kg) 15 Toes to Bar 30 Double Unders