ene
24
2016
WOD 25012016
A. STRENGTH: Jerk Balance 2-2-2-2-2-2-2-2 B. “2007” For time: 1000m Row then, 5 Rounds of: 25 Pull Ups 7 Push Jerk (60/40kg)
Category Archives: WOD
ene
21
2016
WOD 22012016
A. 10 Intervals of 60″ ON : 2′ OFF A1. Max Shuttle Run A2. Max Shuttle Run A3. Max Cal Row A4. Max Shuttle Run A5. Max Shuttle Run A6. Max Cal Row A7. Max Cal Row A8. Max Shuttle Run A9. Max Cal Row A10. Max Cal Row B. Tabata Core
ene
20
2016
WOD 21012016
A. STRENGTH: Back Squat 5-5-3-5-3-1 B. 4 Rounds for Time: 15 SDHP (50/30kg) 20 WallBall Shots 25 Hollow Rocks
ene
19
2016
WOD 20012016
A. STRENGTH: Power Snatch 3-3-3-3-3-3 B. Climbing Ladder for 12minutes: 3 Snatch (60/42’5kg), 3 Toes to Bar 6 Snatch, 6 Toes to Bar 9 Snatch, 9 Toes to Bar 12 Snatch, 12 Toes to Bar and so on…
ene
18
2016
WOD 19012016
A. SKILLS: Muscle Up B. For Time: 30 Burpee Muscle Up
ene
17
2016
WOD 18012016
A. STRENGTH: Front Squat 3-3-3-3-3-3 B. AMRAP 7′: 60 Double Unders 10 Front Squat (70/45kg) 10 HSPU REST 3′ REPEAT AMRAP
ene
14
2016
WOD 15012016
A. STRENGTH: Three Position Clean & Jerk 20′ to Reach a Heavy Complex (High Hang + Hang + Full Clean & Jerk) B. Every 20″, for 5′: 1 x Hang Clean & Jerk @70-80% of A 3′ REST Every 30″, for 5′: 1 x C&J @80-90% of A
ene
13
2016WOD 14012016
A. STRENGTH: Weighted Chin Ups 5-5-3-3-3-1-1-1 B. “Jackie” 1000m Row 50 Thrusters (20/15kg) 30 Pull Ups
ene
13
2016
WOD 13012016 “MORRIS’ BIRTHDAY”
A. STRENGTH: Back Squat 3-3-3-3-3-3+ B. AMRAP 12′: 15 Box Jumps 20 Kb Swing (24/16kg) 400m Run
ene
12
2016WOD 12012016
A. STRENGTH: Strict Ring Dips 3 x Max Reps B. “Cindy” AMRAP 20′: 5 Pull Ups 10 Push Ups 15 Squats