Category Archives: WOD


abr

08

2019

WOD 09042019

A. SKILLS: Toes to Bar B. For time: 60 Cal Row 50 Wallball Shots 40 Toes to Bar 30 Burpee Box Jump 20 Slam Ball G2OH


abr

07

2019

WOD 08042019

A. STAMINA: Kipping HSPU 3 x Max Reps B. AMRAP 12’: 4 Strict Ring Dips 8 kb Swing (32/24kg) 12 HSPU


abr

04

2019

WOD 05042019

“FRIDAY TEAMS” * Teams of 4, working synchro by couples! For time: 50 Devil Press 50 Shoulder to Overhead (60/40kg) 50 Toes to Bar 50 Front Squat 50 Box Jumps 50 Thrusters


abr

03

2019

WOD 04042019

A. STRENGTH: Squat Snatch EMOM 12’x 1 @65%+ B. AMRAP 8’: 1-2-3-4-5-6… Squat Snatch (80/55kg) 3-6-9-12-15-18… Bar Facing Burpees


abr

02

2019

WOD 03042019

A. SKILLS: Triple Unders B. EMOM 16’: 1) 40” Double Kb Front Racked Walk 2) 30-50 Double Unders 3) 40” Arch Hold 4) 40” Max Wallball Shots


abr

01

2019

WOD 02042019

A. STRENGTH: Back Squat In 20’, Reach a Heavy 3 Then, 1 x AMAP @85% B. 3 Rounds for quality: 5 Negative Hamstrings 40” Hollow Hold


mar

31

2019

WOD 01042019

A. STRENGTH: Pull Ups 5-5-5-5-5 B. 3 Rounds: 600m Run 30 Russian Kb Swing (32/24kg) 20 Pull Ups


mar

28

2019

WOD 29032019

A. STRENGTH: Front Squat In 20’, reach a Heavy 4 Then, 1 x AMAP @85% of H4 B. EMOM 8’: 1) 30” L-Sit 2) 40” Max Good Morning (20/15kg)


mar

27

2019

WOD 28032019

For Time: 10 Power Snatch (60/40kg) 20 Toes to Bar 30 Box Jump Over 40 Push Ups 50 Cal Assault Bike


mar

26

2019

WOD 27032019

10 Rounds of 2’ On : 2’ Off 400m Run Max Burpees



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