Category Archives: WOD


nov

20

2018

WOD 20112018

For time: 5 Bar Muscle Ups 10 OHS (50/30kg) 20 Kb Swing (32/24kg) 30 Double Unders 400m Run 50 Push Ups


nov

18

2018

WOD 19112018

A. SKILLS: Handstand Walk B. 4 Rounds for time: 2 Rope Climb 4 Squat Clean (100/75kg) 20m Handstand Walk


nov

16

2018

WOD 16112018

EMOM 25’: 1) Sled Pull 20m 2) Double Kb Front Racked Box Step Up 6/ side 3) Ground to Over the Shoulder Slam Ball Max in 40” 4) 100m Sprint 5) Rest


nov

14

2018

WOD 14112018

A. STAMINA: Pull Ups 3 x Max Strict Pull Ups B. For Time: 15-12-9 Db Thrusters 21-15-9 Pull Ups


nov

13

2018

WOD 14112018

A. SKILLS: Turkish Get Up B. 4 Sets 2’ On : 2’ Off 25/18 Cal Assault Bike Max Kb Snatch (one arm) @24/16kg


nov

13

2018

WOD 13112018

A. STRENGTH: Power Clean 20’ to Reach a Heavy 2 B. 3 Rounds for time: 6 Power Clean (80/55kg) 4 Front Squat 2 Shoulder to Overhead 200m Run


nov

11

2018

WOD 12112018

A. STRENGTH: Strict Press 2-2-2-2-2 B. Tabata This: B1. Hollow Rocks B2. Superman B3. Russian Twist


nov

08

2018

WOD 09112018

“AMANDA” For Time: 9/7/5 Muscle Ups Squat Snatch (60/43kg)


nov

07

2018

WOD 08112018

A. SKILLS: Triple Unders B. EMOM 20’: 1) Handstand Hold 40” 2) Chin Up Hold 30” 3) L-Sit Hold 30” 4) Arch Hold 40” 5) Rest


nov

06

2018

WOD 07112018

A. EMOM 10’: 1) 3-5 SDHP @AHAFA 2) 7-15 Ring Dips   B. AMRAP 12’: 5 Ring Dips 10 SDHP (45/30kg) 20 Front Racked Walking Lunges



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