feb
04
2015
WOD 04022015 “SANTAMARINA & ALZUETA’s BIRTHDAY”
A. 3 Rounds for time: 3 Legless Rope Climb 30″ Hollow Rock Accumulated 60″ HandStand Hold Accumulated B. 21-18-15-12-9-6-3 HSPU V-Ups
Category Archives: WOD
feb
03
2015
WOD 03022015
A. STRENGTH: Superseries 4 x 8-10 Strict Ring Dips 4 x 8-10 Strict Pull Ups Rest 20″ between each serie B. Amrap 14′: 30 Double Unders 20 Kb Swing (32/24kg) 10 Box Jumps
feb
02
2015
WOD 02022015 “FRIVY & HUETO’s BIRTHDAY”
A. STRENGTH: Front Squat 5-5-5-5-5-5 B. AMRAP 4′:* 15 Thrusters (45/30kg) 15 Chest to Bar Pull Ups * If 90 reps are completed in under 4 minutes, time extends to 8 minutes. If 180 reps are completed in under 8 minutes, time extends to 12 minutes. If 270 reps are completed in under 12 minutes, time extends to 16 minutes. Etc.
ene
30
2015
WOD 30012015
A. STRENGTH: Snatch 3-3-3-3-3-3 B. 6 Rounds of 2′ ON: 2′ OFF 10 Snatch (60/45kg) AMAP Unbroken WallBall Shots* * Si se suelta el Balón / se para, 1 burpee por cada segundo restante.
ene
29
2015
WOD 29012015
A. STRENGTH: Bench Press 3-3-3-3-3-3 B. “Lynee” 5 Rounds of Max Reps: Bw Bench Press Pull Ups
ene
27
2015WOD 28012015
A. TABATA: Double Unders B. AMRAP 20′ 5 HSPU 7 Chest TO bar 9 Dumbell Snatch (30/20)
ene
26
2015
WOD 26012015
A. STRENGTH: Back Squat 5-5-3-3-3-1-1-1 B. 7 Rounds for time: 3 Wall Climbs 5 Wallball Shots 7 Toes to Bar 9 Box Jumps
ene
23
2015
WOD 23012015
A. STRENGTH: Deadlift 7-7-7-7-7 B. 6 Intervals: 2″ on : 2″ off AMRAP 10 Deadlift (100/70kg) 10 Bar facing burpees
ene
21
2015
WOD 22012015 “BIS BALD LUIGI”
A. STRENGTH: Power Clean 3-3-3-3-3-3 B. For Time: 10 OHS (60/40kg) 10 Box Jumps Over 10 Thrusters (60/40kg) 10 Power Clean (80/60kg) 10 Toes to Bar 10 Burpees Bar Muscle Up 10 Toes To Bar 10 Power Clean 10 Thrusters 10 Box Jump Over 10 OHS
ene
21
2015
WOD 21012015 “BORJIUS’ BIRTHDAY”
“Murph” 1 Mile Run 100 Pull Ups 200 Push Ups 300 Squats 1 Mile Run