ene
10
2023WOD 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
Category Archives: WOD
ene
09
2023WOD 10012023
Endurance EMOM 20′: 1) 12-20 Cal Row 2) 12-20 Cal Ski 3) 12-20 Cal AB 4) REST
ene
08
2023WOD 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
2023WOD 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
2023WOD 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
2023WOD 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
2023WOD 02012023
AMRAP 30′: 2000m AB Bike 20 Air squats 10 Push-ups 1000m SkiErg / Row (alternate) 20 Air squats 10 Push-ups
dic
29
2022WOD 30122022
FRIDAY TEAMS AMRAP 20′: 400m Run 10 Worm C&J 2 Rope Climb each
dic
27
2022WOD 28122022
ENDURANCE 10 Rounds: 8 Kb Swing (24/16kg) 8 Burpees Over the Kb 200m Run
dic
26
2022WOD 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)