Category Archives: WOD


ene

31

2019

WOD 01022019

“FRIDAY TEAMS” Teams of 3. 6 Rounds 3’ On : 2’ Off Action 1: 45 Wallball 15 Box Jump Over Action 2: (alternating) Max Shoulder to Overhead (40/25kg) Max Db Snatch (22’5/15kg)


ene

30

2019

WOD 31012019

A. STRENGTH: Power Snatch 10 x 3 (TnG / DnG) B. 3 Rounds: 21 V-ups 15 Burpees Facing the Bar 9 Power Snatch (60/40kg)


ene

29

2019

WOD 30012019

A. STRENGTH: Front Squat In 20’, Reach a H6. Then, 1 x AMAP @85% of H6 B. 4 Rounds: 15 Kb Swing (32/24kg) 10 Box Jumps (70/60cm)


ene

28

2019

WOD 29012019

A. STRENGTH: Bench Press 5-5-5-5-5 @80%+ B. 4 Rounds: 10 Strict Chin Ups 10 Strict HSPU


ene

27

2019

WOD 28012019

“OPEN GAMES 11.5” AMRAP 20’: 5 Power cleans (65kg/45kg) 10 Toes to bar 15 Wall balls


ene

24

2019

WOD 25012019

A. STRENGTH: Chest to Bar 5-5-5-5-5 B. In a 12’ Window: 2-4-6-8-10-12… Chest to Bar Db Thrusters (22’5/15kg)


ene

23

2019

WOD 24012019

EMOM 24’: 1) Top of the Rings Hold 2) Chin Up Hold 3) Handstand Hold 4) L-Sit 5) Bottom of the Rings Hold 6) Rest


ene

22

2019

WOD 23012019

CLEAN & JERK Every 2’: 2 x 1 @70% 2 x 1 @75% 2 x 1 @80% 2 x 1 @85% 1 x 1 @90% 3 x 1 @95%+


ene

21

2019

WOD 22012019

“Workout 17.1” For time: 10 dumbbell snatches (50/35lbs) 15 burpee box jump-overs 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee box jump-overs 40 dumbbell snatches 15 burpee box jump-overs 50 dumbbell snatches 15 burpee box jump-overs Time cap: 20 minutes


ene

21

2019

WOD 21012019

A. STRENGTH: Deadlift Reach H6 in 20′ then. 1 x AMAP @85% of H6 B. TABATA this: Walking Lunges Arch Hold



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