Category Archives: WOD


mar

30

2021

WOD 31032021

A. SKILLS: KB Snatch   B. 15′ AMRAP: 400m run 8 KB snatch R (24/16) 16 burpess over KB 8 KB snatch L


mar

29

2021

WOD 30032021

A. STRENGTH: Sumo Deadlift 4-4-4-4-4 @82%+   B. EMOM 8′: 1) High Box Jump 2) L-Sit Hold


mar

28

2021

WOD 29032021

5 Rounds:⁣ 10 HSPU⁣ 50 Double Unders⁣ 10 SB over shoulder⁣ 50 Double Unders


mar

24

2021

WOD 25032021

A. WEIGHTLIFTING: High Hang Power Clean⁣ EMOM 12’: 2 @65%+⁣ ⁣ B. For time:⁣ 21/15/9⁣ Hang power clean (60/40)⁣ Push ups⁣ Pull ups


mar

23

2021

WOD 24032021

A. STRENGTH: Front Squat⁣ 4-4-4-4-4 @82%+⁣ ⁣ B. 8′ AMRAP:⁣ 5 front squat (60/40)⁣ 10 sumo DL (24/16)⁣ 400m run


mar

22

2021

WOD 23032021

ENDURANCE ⁣ ⁣ 6 Rounds of 5′ window:⁣ A) 60” AMRAP:⁣ 10/6 cal + max box jump⁣ – 60” rest -⁣ B) 60” AMRAP:⁣ 6 Devil press + max DB reverse lunges⁣ – 120” rest -


mar

21

2021

WOD 22032021

“OPEN GAMES 21.2”⁣ ⁣ For time:⁣ 10 Alt Db Snatch (50/35lbs)⁣ 15 Burpee Box Jump Over⁣ 20 Alt Db Snatch (50/35lbs)⁣⁣ 15 Burpee Box Jump Over⁣⁣ 30 Alt Db Snatch (50/35lbs)⁣⁣ 15 Burpee Box Jump Over⁣⁣ 40 Alt Db Snatch (50/35lbs)⁣⁣⁣ 15 Burpee Box Jump Over⁣⁣⁣ 50 Alt Db Snatch (50/35lbs)⁣ 15 Burpee Box Jump Over⁣


mar

17

2021

WOD 18032021

A. STRENGTH: Deadlift ⁣ 4-4-4-4-4 @82%+⁣ ⁣ B. 3-4 rounds for Q:⁣ – Banded Dead bug: 10/side⁣ – Banded split squat: 10/side⁣ – Banded psoas: 10/side


mar

16

2021

WOD 17032021

A. SKILLS: Toes to Bar⁣ ⁣ B. 4 rounds:⁣ 6 TTB⁣ 12 WB⁣ 24 KBS (24/16)


mar

15

2021

WOD 16032021

A. WEIGHTLIFTING: Drop Snatch⁣ 3-3-3-3 ⁣ ⁣ B. AMRAP: 15′:⁣ 5 Squat Snatch (70/50)⁣ 200m run



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