Category Archives: WOD


nov

18

2019

WOD 19112019

A. STRENGTH: Drop Snatch EMOM 12’: 1 Rep @AHAFA   B. For time: 21/15/9 OHS (50/35kg) Hollow Rocks


nov

17

2019

WOD 18112019

“CINDY”   AMRAP 20’: 5 Pull Ups 10 Push Ups 15 Squats


nov

14

2019

WOD 15112019

A. EMOM 20’: 1) Handstand Hold 30-40” 2) Bottom of the Rings Hold 30-40” 3) L-sit Hold 20-30” 4) Top of the Rings Hold 30-40”   B. Death by Burpee Pull Up


nov

13

2019

WOD 14112019

A. STRENGTH: Deadlift In a 20’ window, reach a H2 Then, 1 x AMAP @85%+   B. EMOM 8’: 1) Kb Single Leg Deadlift x 12 2) Goblet Bulgarian Squat x 12  


nov

12

2019

WOD 13112019

3 Rounds for time: 400m Run 30 Wallball Shots 2 Rope Climb 10 Burpee Box Jump


nov

11

2019

WOD 12112019

A. STRENGTH: Bench Press 6-6-6-6-6   B. 4 Rounds for Quality: 6-8 Double Db Arnold Press 6-8 Kb Row/each arm 7-10 Strict Toes to Bar


nov

10

2019

WOD 11112019

A. STRENGTH: Power Clean Every 75” x 12: 2 @65%+ B. AMRAP 9’: 3-6-9-12-15… Power Clean (70/50kg) 1-2-3-4-5… Wall Climb


nov

08

2019

OPEN GAMES 20.5

For time, partitioned any way: 40 muscle-ups 80-cal. row 120 wall-ball shots (9/7kg)   Time cap: 20 minutes


nov

06

2019

WOD 07102019

”THURSDAY’s TEAMS”   For time: 30 synchro Toes to Bar 30 back squats (90/65kg) 30 push presses (60/40kg) 30 box jump-overs (90/70cm)  


nov

05

2019

WOD 06102019

A. STRENGTH: Hang Power Snatch + Hang Snatch Every 75” x 12: 1+1 @65%+ B. AMRAP 7’: 6 Hang Power Snatch (50/35kg) 12 Burpees over the Bar



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