Category Archives: WOD


feb

15

2018

WOD 15022018

A. STRENGTH: Squat Clean 6 x 1 @65% Every 20″ 6 x 1 @67’5% Every 20″ 6 x 1 @70% Every 20″ 3 x 1 @75% Every 40″ 3 x 1 @77’5% Every 40″ 5 x 1 @80% EMOM   B. TABATA: Core


feb

13

2018

WOD 14022018

A. EFFICIENCY: Push Press 10-10-10-10   B. AMRAP 15′: 5 Wall Climb 10 Pull Ups 15 Wallball Shots


feb

13

2018

WOD 13022018

A. STRENGTH: Deadlift 5-5-3-3-3-3+   B. 4 Rounds for Quality: 10 Cossack Squats/side (20/15kg) 10 Strict Toes to Bar 15 Superman  


feb

11

2018

WOD 12022018

“OPEN GAMES 17.2″   AMRAP 12′: 2 rounds of: 15m Db walking lunges (50/35lbs) 16 Toes to Bar 8 power cleans Then, 2 rounds of: 15m Db walking lunges 16 bar muscle-ups 8 power cleans


feb

08

2018

WOD 09022018

A. SKILLS: Turkish Get Up   B. AMRAP 17′: 5 TGU/side (24/16kg) 10 KB OHS/side 30 cal Row


feb

07

2018

WOD 08022018

“OPEN GAMES 16.5″   For time: 21-18-15-12-9-6-3 Thrusters (43/29kg) Bar Facing Burpees


feb

06

2018

WOD 07022018

A.  5 Rounds of: Push up – max reps in 30″ rest 30″ Ring row – max reps in 30″ rest 30″ Box step up (left) – max reps in 30″ rest 30″ Box step up (right) – max reps in 30″ rest 30″ D. 3 rounds: 10 Hollow rock 10 V-up Side plank lifts + twist – 10/side 10″ Hollow hold rest 1′


feb

05

2018

WOD 06022018

A. STRENGTH: Power Snatch EMOM 7′: 1 Rep @75-80%   B. For time: Buy in: 800m Run then, 2 – 4 – 6 – 8 Muscle Up 8 – 6 – 4 – 2 Power Snatch (75/52kg) Cash Out: 800m Run


feb

04

2018

WOD 05022018

A. STRENGTH: Back Squat 5-5-3-3-3-3+   B. 4 Rounds: 12m Broad Jump 15 Good Morning 18 Hollow Rock


feb

01

2018

WOD 02022018

FRIDAY TEAMS ” Vigo Battle of Teams 18.1″   A. AMRAP 10′: Max cal Row Meanwhile: 0:00 – 5:00 Max Shoulder To Overhead (60/40kg) 5:00 – 10:00 Max Front Squat   REST 2′:   B. AMRAP 1′: (per Athlete) Max Thrusters



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