nov
02
2014WOD 03102014
A. STRENGTH: Thrusters 3-3-2-2-2-1-1-1 B. For Time: 1-2-3-2-1 of: 5 Pull up, 5 Burpee, 5 Box jumps 2 -4-6-4-2 of: Thrusters 70/45kg
Category Archives: WOD
oct
30
2014WOD 31102014
“Fight Gone Bad” 3 rounds of: Wall-ball (Max Reps) Sumo deadlift high-pull, 32’5/20kg (Max Reps) Box Jump (Max Reps) Push-press, 32’5/20kg (Max Reps) Row (Calories)
oct
29
2014WOD 30102014
A. SKILLS: Bar Muscle Up B. AMRAP 9′: 150 Wallball Shots 30 Bar Muscle Ups* * Coach’s Notes: If you don’t have a muscle up, do 4 pullups and 4 Push Ups
oct
28
2014WOD 29102014
A. For Time: 10 Legless Rope climb 50m Sprint B. For Time: 21/18/15/12/9/6* Pull Ups Sit Ups *50m Walking lunge (20/10kg)
oct
27
2014WOD 28102014
A. SKILLS: Handstand Push Ups B. AMRAP 18′: 28 Burpees 10 Strict HSPU
oct
26
2014WOD 27102014
A. STRENGTH: Front Squat 5-5-5-5-5 (3″ pause) B. For Time: 100 Double Unders 12 C&J (60/40kg) 12 Kb Swing (24/16kg) 75 Double Unders 12 Front Squat (60/40kg) 12 Kb Swing 50 Double Unders 12 Push Press (60/40kg) 12 Kb Swing 25 Double Unders 12 Thrusters (60/40kg) 12 Kb Swing Muchas gracias a Marc Ordeig por hacernos disfrutar de este WOD el pasado sábado!!
oct
23
2014WOD 24102014
A. EMOM – For 12 minutes, every 30 seconds 1 Clean @70-75% B. 21/15/9* Squat Clean (80/55kg) Toes to Bar * After each set, 30 Double Unders
oct
22
2014WOD 23102014
A. STRENGTH: OHS 3-3-2-2-2-1-1-1 B. AMRAP 14′: 5 V-Ups 7 OHS (42’5/30kg) 9 Burpees Facing the Bar
oct
21
2014WOD 22102014 “D-TORRES’ BIRTHDAY”
A. STRENGTH: Snatch 5-5-5-5-5 B. 2 Rounds: 400 m Run 12 Snatch (70/50kg) 8 Ring Dips
oct
20
2014WOD 21102014 “SHUSHI&DANI MESINO’s B’DAY”
A. STRENGTH: Bench Press 3-3-2-2-1-1-1 B. “Barbara” 5 Rounds For Time: 20 Pull Ups 30 Push Ups 40 Sit Ups 50 Squats