oct
01
2015
WOD 02102015 “II FRIDAY TEAM”
For Time: 150 Clean (75/50kg) 125 WallBall Shots 100 Box Jumps 75 Toes To Bar 50 Strict HSPU 25 Rope Climb 12 Sprint 100m
Category Archives: WOD
sep
30
2015WOD 01102015
A. AMRAP 24′: 10 Pull Ups 15 Kb Swings (32/24kg) 20 Mountain Climbers B. Tabata Core
sep
30
2015
WOD 30092015
Strict Press 5-5-5-5-5-5 Push Press 3-3-3-3-3-3 Jerk 1-1-1-1-1-1
sep
28
2015
WOD 29092015
A. STRENGTH: Snatch 1×3 @60% 1×3 @70% 4×2 @75% B. AMRAP 12′: 5 Squat Snatch (60/40kg) 10 Deadlift 20 Cal Row
sep
27
2015
WOD 28092015 “HELEN’s BIRTHDAY”
A. SKILLS: Dragonfly B. For Time: 50-40-30-20-10 * Double Unders Sit ups * After each round, 15 Burpees
sep
25
2015
WOD 25092015
A. EMOM 10′: Even: 3 x Heavy SDHP Odd: 5 x Ring Dips AHAP B. 4 Rounds for Max Reps: 1′ Cal Row 1′ Push Ups 1′ SDHP (35/20kg) 1′ Shuttle Run 1′ Rest
sep
23
2015
WOD 24092015 “FRODO’s BIRTHDAY”
A. AMRAP 28′: 5 Wall Climbs 10 Toes to Bar 20 Box Jumps * * After each round, perform 28 OH Walking Lunges (20/10kg)
sep
22
2015WOD 23092015
A. STRENGTH: Front Squat 3-3-3-3-3-3 B. 5 Rounds of: 1 Muscle Up 3 Front Squat (90/65kg) 5 Burpees* * Add one Rep each Round
sep
21
2015
WOD 22092015
A. Test de Cooper: AMRAP 12′ Run B. 3 Rounds of: 10″ Hollow Hold 10 Hollow Rock 10″ Hollow Hold 30″ Hollow Hold Left Side 30″ Hollow Hold Right Side 10 Plank Push 30″ Plank With Elbows Blocked 30″ Plank 10 Push Ups from Plank 10 Hollow Rock
sep
20
2015
WOD 21092015 “SAIOA’s BIRTHDAY”
A. STRENGTH: Strict Pull Ups 3 x Max Reps B. AMRAP 15′: 21 Wallball Shots 15 Pull Ups 9 Burpee Box Jumps