mar
06
2016
WOD 07032016 “NATXO’s BIRTHDAY”
For Time: 50 Row Cal 50 Box Jump Over 50 Good Morning (20/15kg) 50 WallBall Shots 50 HSPU 50 Wallball Shots 50 Good Morning (20/15kg) 50 Box Jump Over 50 Row Cal
Category Archives: WOD
mar
04
2016
WOD 04032016 “OPEN GAMES 16.2″
AMRAP 4′ + BONUS TIME: 25 Toes to Bar 50 Double Unders 15 Squat Clean* * Si consigues terminarlo en 4′, se añaden otros 4′, restando dos reps de la cargada y aumentando el peso.
mar
02
2016
WOD 03032016
OHS 5-5-5-5-5 Front Squat 3-3-3-3-3 Back Squat 1-1-1-1-1
mar
01
2016WOD 02032016
A. SKILLS: L-Sit 3 x 2′ Accumulated B. For Time: 100 Kb Swing (32/24kg) * * Every Time you Drop the Kb, perform 10 Pull Ups
feb
29
2016
WOD 01032016
A. STRENGTH: Push Press 3-3-3-3-3-3 B. 4 Rounds for Max Reps 1′ max Row Cal 1′ max Push Press (35/20kg) 1′ max Double Unders 1′ Rest
feb
28
2016
WOD 29022016
A. STRENGTH: Power Clean 20′ to reach your 1RM B. 15′ AMRAP: 5 Power Clean (70/42’5kg) 10 WallBall Shots (higher target) 20 Sit Ups
feb
26
2016
WOD 26022016 “OPEN GAMES 16.1″
AMRAP 20′: 7’5 m Overhead Lunges (43/29kg) 8 Burpees Facing the Bar 7’5 m Overhead Lunges 8 Chest to Bar Pull Ups for Scaled: Front Racked Lunges (20/15kg) Burpees Facing the Bar FR Lunges Jumping Pull Ups
feb
25
2016
WOD 25022016
A. STRENGTH: Front Squat 5-5-5-5-5 B. 4 Rounds for Time: 400m Run 10 Front Squat (80/60kg) 15 Toes to Bar
feb
24
2016
WOD 24022016
For Max Reps, 7 intervals of 5 sets 30″ ON:30″ OFF: 1- Cal Row 2- Burpee Box Jump 3- Ring Row 4- Wallball Shots 5- Kb Swing (24/16kg)
feb
22
2016
WOD 23022016
A. STRENGTH: Deadlift 5-5-3-3-3-3 B. 21/15/9 Deadlift @75% of A Deficit HSPU