Category Archives: WOD


feb

06

2020

WOD 07022020

“FRIDAY TEAMS”   For Time: 60 Cal Row & AB 30 Synchro Burpee over Worm 30 Worm Thrusters 30 Synchro Burpee over Worm 60 Cal Row & AB


feb

05

2020

WOD 06022020

A. STRENGTH: HSPU 20′ to reach Max Deficit B. For time: 9/7/5/3 Deficit HSPU Slam Ball Ground to Shoulder


feb

04

2020

WOD 05022020

3 Rounds: 600m Run 12 Devil Press (22.5/15kg) 18  Box Get Over (110cm/90cm)


feb

03

2020

WOD 04022020

A. STRENGTH: Push Jerk Every 90″ for 9 rounds: 3 @65%+ B. AMRAP 9′: 12 Pull Ups 6 Shoulder to Overhead (70/47.5kg)


feb

02

2020

WOD 03022020

A. STRENGTH: Back Squat In a 20′ window, reach a H5 then, 1x AMAP @85%+ of A B. 3 Rounds: 5 Hamstrings Nordic Curl 10 High Box Jump 15 V-ups


ene

30

2020

WOD 31012020

A. STRENGTH: Front Squat In a 20′ window, reach a H6 then, 1 x AMAP @85% of H6 B. 3 Rounds of: 8/side Double DB Reverse Lunges 16 Double DB Deadlift 24 Hollow Rocks


ene

29

2020

WOD 30012020

A. HYPOXIC TRAINING: EMOM 10′: Max Burpees Holding Breath   B. 5 sets of 2′ On : 1′ Off   B1. 10 Shuttle Run, then: AMRAP: 10 Kb Swing (24/16kg) 10 Box Jump Over   B2. Max Cal (Row/AB)


ene

28

2020

WOD 29012020

A. STRENGTH: Pull Ups 5-5-3-3-3-1-1-1 B. For time: 21/15/9* KB SDHP (24/16KG) Goblet Squat * 5 Inverted Burpees after each round


ene

27

2020

WOD 28012020

“STRONGMAN TEAMS”   For time: 200 Tire Flips*   * EMOM 3 Synchro Burpee Tire Jump


ene

26

2020

WOD 27012020

A. WEIGHTLIFTING: 1RM Snatch   B. EMOM 6-8′: 3 Snatch @70% of A



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