Category Archives: WOD


may

08

2019

WOD 09052019

A. SKILLS: Handstand Hold   B. 10 Rounds: 10 Kb Swing (32/24kg) 10 m Handstand Walk  


may

07

2019

WOD 08052019

A. STRENGTH: Back Squat In a 20’ Window, reach a H2 then, 1 x AMAP @85% of A   B. AMRAP 7’: 30 V-ups 15 Good Morning (20/15kg) 7 Box Jumps (90/70cm)  


may

06

2019

WOD 07052019

3 Rounds of 8’ Cardio : 4’ AMRAP CARDIO: rotate Row/AB/Run AMRAP: 5 Pull Ups 10 Sit Ups 15 Air Squats


may

05

2019

WOD 06052019

A. STAMINA: Power Clean 4 x 10 TnG B. 3 Rounds: 15 Power Clean (60/40kg) 15 Burpees Facing the Bar


may

02

2019

WOD 03052019

“FRIDAY TEAMS” AMRAP 9′: 10 Cal Assault Bike 10 Burpee Box Jump Over 10 Wallball Shots 3 Slam Ball G2OH (50/40kg) REST 2′ Then: 1′ Max Meters Prowler Push 1′ Max DB Snatch (22’5/15kg) 1′ Max Double Unders 1′ Max DB Hang Clean&Jerk


may

01

2019

WOD 02052019

A. EMOM 8’: 1) Ring Dips 7-15 2) Heavy SDHP 3   B. AMRAP 10’: 10 Push Ups 15 Kb SDHP (32/24 kg) 20 Goblet Squat


abr

29

2019

WOD 30042019

“Amanda”   For time: 9/7/5 Muscle Up Squat Snatch (62/43kg)


abr

28

2019

WOD 29042019

A. STRENGTH: Front Squat In 20’, reach a Heavy 3 Then, 1 x AMAP @85-90% of A   B. EMOM 8’: 1) 3-5 Hamstrings Nordic Curls 2) 7-10 Strict T2B


abr

25

2019

WOD 26042019

2 Sets of: 4 x 400m (3’ Rest) 1 Set Running 1 Ser Rowing  


abr

24

2019

WOD 25042019

A. STRENGTH: Deadlift In 20’ Window, Reach a Heavy 3 then, 1 x AMAP @85-90% of H3   B.  3 Rounds: 1 V-up Circuit 60” Wall Seated Hold



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