Category Archives: WOD


jul

01

2018

WOD 02072018

A. SKILLS: Jerk Balance 3-3-3-3-3   B. AMRAP 9’: 5 Push Jerk (50/35kg) 10 Deadlift 20 Box Jumps


jun

28

2018

WOD 29062018

A. STRENGTH: Front Squat 3-3-3-3-3-3   B. EMOM 9’: 1) Front Rack Kb Walk – 20m 2) Db Rox – 8reps/side 3) Hollow Hold – 30”/40”


jun

27

2018

WOD 28062018

A. EFFICIENCY: Power Snatch 10-10-10-10   B. For time: 8-6-4-2 Wall Climbs 16-12-8-4 Power Snatch (60/40kg)


jun

26

2018

WOD 27062018

“HELEN”   3 Rounds: 400m Run 21 Kb Swing 12 Pull Ups


jun

25

2018

WOD 26062018

A. SKILLS: Slam Ball Clean   B. For time: (couples) 80 Slam Ball Clean (50/40kg)*   * Every 10 reps, perform 10 Synchro Toes to Bar


jun

24

2018

WOD 25062018

For Time: 5 Bar Muscle Up 10 Burpee Box Jump 20 V-ups 30 Wallball Shots 400m Run 50 Kb Swing (32/24kg)


jun

21

2018

WOD 22062018

4 Sets of 2 x 600m Run (2’ Rest) Rest 4’ between Sets


jun

19

2018

WOD 20062018

A. SKILLS: Butterfly Pull Ups   B. 7 Sets of 1’ ON : 2’ OFF 10 Burpee Box Jump Max Pull Ups


jun

18

2018

WOD 19062018

A. STRENGTH: Desdlift 7-7-7-7-7   B. CORE FINISHER: 4 rounds of: Alternating V-ups – 10 reps V-ups – 10 reps Side Plank Lifts – 10 reps/side Hollow Hold – 10”


jun

17

2018

WOD 18062018

A. STRENGTH: Bear Complex 15’ to Reach Heavy one   B. 3 Rounds: 90 Double unders 30 Back Extensions 15 Shoulder to Overhead (70/47’5kg)



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