Category Archives: WOD


ene

10

2023

WOD 11012023

A. STRENGTH: Back Squat 5×6@78% B. 2-3 Rounds: 6-8 Calves to Mid Squat (1+2) 6-8/side Lunge to Bosu 45″ Hollow Hold


ene

09

2023

WOD 10012023

Endurance EMOM 20′: 1) 12-20 Cal Row 2) 12-20 Cal Ski 3) 12-20 Cal AB 4) REST


ene

08

2023

WOD 09012023

4 Sets of 6′ On : 2′ Off A1. Every 2′ for 6′: 20 Wall balls 10 Stiff Legged Sit ups Row for calories in the remaining time A2. AMRAP: 4 Shuttle runs (1 = 15m) 20m DB front rack lunges (2 x 22.5/15kg) 4 Shuttle runs 2 Rope climbs


ene

04

2023

WOD 05012023

8 Sets of 3′ On : 2′ Off (alt) A1. 20/15 Cal AB bike + AMRAP in the remaining time 8 DB Hang C&J ( 22.5/15kg ) 8 Box facing burpees A2. 10 DB box step overs (2 x 22.5/15kg) 35 Double-unders 10 HSPU


ene

03

2023

WOD 04012023

A. STAMINA: Strict Pull Ups 3 x Max Reps B. 5 Rounds: 16 Vups 12 Chest to Bar 8 Front Squat (60/40kg)


ene

02

2023

WOD 03012023

A. WEIGHTLIFTING: Power Snatch EMOM 15′: 1 @65%+ B.AMRAP 8′: 3 Wall walks 6 Snatch (42.5/30kg) 12 Box jump overs


ene

01

2023

WOD 02012023

AMRAP 30′: 2000m AB Bike 20 Air squats 10 Push-ups 1000m SkiErg / Row (alternate) 20 Air squats 10 Push-ups


dic

29

2022

WOD 30122022

FRIDAY TEAMS AMRAP 20′: 400m Run 10 Worm C&J 2 Rope Climb each


dic

27

2022

WOD 28122022

ENDURANCE 10 Rounds: 8 Kb Swing (24/16kg) 8 Burpees Over the Kb 200m Run


dic

26

2022

WOD 27122022

A. WEIGHTLIFTING: JERK EMOM 12′: 1 @65%+ B. AMRAP 10′: 3-6-9-12-15… Hang Power Clean (45/30) Shoulder to OverHead Double Unders (x5)



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