abr
08
2019WOD 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
Category Archives: WOD
abr
07
2019WOD 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
2019WOD 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
2019WOD 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
2019WOD 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
2019WOD 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
2019WOD 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
2019WOD 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
2019WOD 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
2019WOD 27032019
10 Rounds of 2’ On : 2’ Off 400m Run Max Burpees