Category Archives: WOD


jun

14

2022

WOD 15062022

WOD (Intervals) 5 Rounds 4′ On: 3′ Off A1. AMRAP: 200m Run 12 Wall ball 8 Pull Ups 4 DB Devils press A2. AMRAP: 20 Cal Row 20 Cal Assault bike


jun

13

2022

WOD 14062022

A. STRENGTH: Strict HSPU Max Deficit B. For time: 8–10–12–14 StrictHSPU 16–20–24–28 Vup 20m DB FR walking lunge


jun

09

2022

WOD 10062022

Friday Teams 4 Rounds (If you Go I Go) 5 Sync Slam Ball Clean 10 Sync Burpee Box Jump Over 10 Couple Deadlift 5 Legless Rope Climb (alt)


jun

08

2022

WOD 09062022

A. WEIGHTLIFTING: Snatch EMOM 15′: 1@65%+ B. AMRAP 12′: 5 Snatch (60/42.5) 10 Toes to Bar 200m Run


jun

07

2022

WOD 08062022

Endurance 6 Rounds Alt: 800m Run / 1000m Row Rest 2′


jun

06

2022

WOD 07062022

A. STRENGTH: Pull Ups 5-5-3-3-3-1-1-1 B. 40 – 30 – 20 – 10 DB shoulder to overhead (2 x 22.5/15kg) Pull Ups x 1/2


jun

01

2022

WOD 02062022

ENDURANCE: 3 Sets of 7′ On : 4′ Off 40/30 Cal 50 Hang DB Snatch 60 m Shuttle Run


may

31

2022

WOD 01062022

A. 4 Rounds: 10-15 Goblet Spanish squats 8-12/side Kickstand DB RDLs 15-20 hip extension B. 4 Rounds: 8-12 Barbell reverse curl to press 8-12 Barbell skull crusher 10-15 DB Hammer curl


may

30

2022

WOD 31052022

A. WEIGHTLIFTING: Power Clean EMOM 15′: 1 @65%+ B. 12 AMRAP: 2-4-6-8… Power clean (60/40) 10m Handstand Walk



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