sep
08
2014WOD 08092014
A. STRENGTH: Bench Press 3-3-3-3-3-3 B. 21/15/9* Bench Press @70% 3RM Pull Ups * After each round, perform 5-3-1 of Rope Climb
Category Archives: WOD
sep
04
2014WOD 05092014
A. STRENGTH: Snatch 3-3-3-3-3-3 B. “Amanda” 9-7-5 reps, for time of: Muscle-up Squat snatch (60/45kg)
sep
03
2014WOD 04092014
A. STRENGTH: Front Squat 3-3-2-2-2-1-1-1 B. 4 Rounds “If you go, I go” 15 Shuttle Run (10m) 15 Burpee facing the Bar 15 Hang Power Clean (60/45kg)
sep
02
2014WOD 03092014
A. STRENGTH: Kb Shoulder Press 3-3-3-3-3-3 (each arm) B. AMRAP 12′: 50 Kb Swing (24/16kg) 40 Box Jumps 30 Pull Ups
sep
01
2014WOD 02092014
“Triple 3″ For time: Row 3,000 meters 300 double-unders Run 3 miles Time Cap: 45′
ago
31
2014WOD 01092014
1 rep max Weighted Pistol each leg 1 rep max Weighted Push Up 1 rep max Weighted Pull Up
ago
28
2014WOD 29082014 “CESAR & LONGASSER’s BIRTHDAY”
“ZEUS” 3 Rounds for time of: 30 Wall ball shots Sumo deadlift high-pull (32’5/20kg) 30 Box jump 30 Push press (32’5/20kg) Row 30 calories 30 Push-ups Body weight Back squat, 10 reps
ago
27
2014WOD 28082014
A. SKILLS: Butterfly Pull Ups B. “Angie” 100 Pull Ups 100 Push Ups 100 Sit Ups 100 Squats
ago
26
2014WOD 27082014
A. STRENGTH: Back Squat 3-3-2-2-2-1-1-1 B. 7 Intervals of “I go, you go” (partner WOD) 7 Back Squat @65-70% 1RM 200m Sprint
ago
25
2014WOD 26082014
A. STRENGTH: 3 x Max Reps Strict HSPU B. EMOM 10′: 5 HSPU 5 Burpees 20 Double unders REST 5 minutes EMOM 10′: 2-5 MU 5 Box jump (90/80cm)