mar
31
2022WOD 01042022
A. WEIGHTLIFTING: Split Jerk Every 75″ x 10: 2 @65%+ B. 9′ AMRAP: 15/12 Cal Assault bike 10 DB Shoulder to overhead @ 2 x 22.5/15kg 10 Box jump over
Category Archives: WOD
mar
30
2022WOD 31032022
A. STRENGTH: STRICT CHIN UPS H4 in 15′ Window B. 3 rounds: 6 Bar Muscle Up 12 Thrusters (50/35kg)
mar
29
2022WOD 30032022
A. SKILLS: Kb Snatch B. 15′ AMRAP: 400m run 8 KB snatch R (24/16) 16 burpees over KB 8 KB snatch L
mar
28
2022WOD 29032022
A. STRENGTH: Sumo Deadlift 5×4 @82%+ B. EMOM 8′: 1) High Box Jump 2) Max Wallball Sit Ups
mar
27
2022WOD 28032022
5 Rounds: 15 Power Snatch (43/30kg) 50 Double Unders 15 Toes to Bar 50 Double Unders
mar
24
2022WOD 25032022
A. STRENGTH: FRONT SQUAT 5×4 @82%+ B. 3 Rounds: 8/side ATG Split squat 6 – 10 Glute ham raise 30″/side DB Overhead carry 20-30″ L-sit
mar
23
2022WOD 24032022
A. WEIGHTLIFTING: High hang power clean EMOM 12′ x 2 @65%+ B. Buy-in: 400m Run Then, 2-4-6-8-10 Deadlift Hang Power clean @ 70/47.5kg Bar Facing Burpees
mar
22
2022WOD 23032022
ENDURANCE: 6 Sets of 5′ window: a) 60” AMRAP: 10/6 cal + max box jump – 60” rest – b) 60” AMRAP: 3 Man Makers (15/10kg) + max DB reverse lunges – 120” rest -
mar
21
2022WOD 22032022
4 Rounds: 400m run 30 WallBalls 20 V-Ups 10 Hspu
mar
20
2022WOD 21032022
A. STAMINA: STRICT PULL UPS 3 x Max Reps B. AMRAP 9′: 500m Ski erg 30 Push ups 20 Pull Ups