Category Archives: WOD


sep

30

2019

WOD 01102019

A. STRENGTH: Back Squat In a 20’ window, reach a H3 Then, 1 x AMAP @85% of H3   B. EMOM 8’: 1) Wall Sit Hold 40” 2) 15-20 Good Morning (20/15kg)


sep

30

2019

WOD 30092019

“OPEN GAMES 16.3”   AMRAP 7’: 10 Power Snatch (35/25kg) 3 Bar Muscle Up


sep

27

2019

WOD 27092019

A. STAMINA: Strict HSPU 3 x Max Reps   B. AMRAP 10’: 12 HSPU 24 Kb SDHP (32/24kg) 200m Run


sep

25

2019

WOD 26092019

A. SKILLS: Box High Jump 20’ to reach your highest Box Junp   B. For Time: 14/12/10/8/6/4 Devil Press (22’5/15kg) 21/18/15/12/9/6 Box Jump


sep

24

2019

WOD 25092019

Workout 18.1 Complete as many rounds as possible in 20 minutes of: 8 toes-to-bars 10 Db hang clean and jerks (22’5/15kg) 14-cal. row


sep

23

2019

WOD 24092019

A. STRENGTH: Front Squat In a 20’ window, build a H4 Then, 1 x AMAP @85% of H4   B. 3 Rounds for Quality: 10 Strict Toes To Bar 10 Box Step Up @AHAFA


sep

22

2019

WOD 23092019

A. STRENGTH: Power Snatch Every 90″ x 9: 1.1.1 @65%+   B. 4 Rounds for time: 5 Power Snatch (80/55kg) 15 Ring Dips


sep

19

2019

WOD 20092019

5 Rounds for Time: 30/24 Cal Row 600m Run 30/24 Cal Assault Bike  


sep

18

2019

WOD 19092019

A. STRENGTH: Strict Press In a 20’ Window, reach H4 then, 1 x AMAP @85% of A   B. 4 Rounds for Quality: 12 Pop Wallball Up 12 Kb Row/Arm


sep

17

2019

WOD 18092019

A. STRENGTH: Chin Ups 4-4-4-4-4   B. AMRAP 10’: 200m Run 20 Pull Ups 5 Wall Climb



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