sep
17
2015
WOD 18092015 “PAU’s TRIBUTE”
A. SKILLS: Handstand Walk B. 4 Rounds of: 1′ Max Reps HSPU 1′ Max Reps Box Jumps 1′ Max Reps Double Unders 3′ Rest
Category Archives: WOD
sep
15
2015
WOD 16092015
A. STRENGTH: Back Squat 3-3-3-3-3-3-3 B. 21/15/9 Back Squat @60% of A Ring Dips
sep
14
2015WOD 15092015
A. EMOM 40′ 1- 30 Double unders 20 V-ups 2- 12 Ket Swing (24/16) 8 burpees 3- 6 Box jump 14 Wall ball 4- ROW cal (20/15) 5- Rest
sep
13
2015WOD 14092015
A. STRENGTH: 5 Rounds: 7 press shoulder + 5 push press + 3 split jerk B. WOD: 7 Rounds FOR time: 7 push press (60/40) 7 burpees box jump 7 toes to bar 100m farmers carry (24/20)
sep
10
2015WOD 11092015
A. STRENGTH: EMOM 10′: 1 Squat CLEAN + 1 HANG Squat CLEAN + 4 front rack Lunges. B. AMRAP 20′: 3 Squat Clean (80/55) 5 HSPU 7 Toes to Bar
sep
09
2015WOD 10092015
For time: 50 Row Cal 50 box jump overs 50 Deadlift (90/60) 50 Ring Dips 50 Wall ball 50 Deadlift (09/60) 50 Box jump overs 50 Row Cal
sep
08
2015WOD 09092155
STRENGTH: Overhead Squat 5-5-5-5-5 “Dirty Nancy” Fot time: 5 Rounds: 400 m Run 12 Overhead Squat (50/30)* * 8 Burpees every time you drop the bar.
sep
08
2015WOD 08092015
A) STRENGTH: Split Jerk 4 reps every 1,30 for 10. B) For time: 10-9-8-7-6-5-4-3-2-1 Push Jerk Ket swing (32/20) Burpees.
sep
03
2015WOD 04092015
For Time (teams of 4): 20 Row Cal 30 Burpees 30 Dummbell Snatch, each Arm (45/35lbs) 30 Toes to Bar 30m Walking Lunges (20/10kg Plate) 100m Sprint
sep
03
2015WOD 03092015
A. STRENGTH: Front Squat 4-4-4-4-4-4 * Stay 3″ in the bottom of the last squat B. For time (time cap 9′) 150 WallBall Shots 90 Double Unders AMAP Muscle Ups Ayer Mikel Elorz se despidió de nosotros para emprender su nueva vida en Alemania… Ha sido un placer haber disfrutado de tus blancazos desde el principio de los tiempos de este Box!!…