Category Archives: WOD


ago

04

2019

WOD 05082019

A. STRENGTH: Thrusters In 20’, reach a H6 B. For Time: Buy in, 50/35 AB Cal Then, 10-9-8-7-6-5-4-3-2-1 Thrusters (70/50kg) Bar Facing Burpees


ago

01

2019

WOD 02082019

“FRIDAY TEAMS”   AMRAP 25’: (teams of 3) 400m Run 15 Slam Ball Over the Shoulder (50/40kg) 30m Handstand Walk


jul

31

2019

WOD 01082019

A. STRENGTH: Power Snatch EMOM 12’: 1rep @65%+   B. AMRAP 10’: 10 Power Snatch (60/40kg) 20 Hollow Rocks


jul

30

2019

WOD 31072019

A. SKILLS: Turkish Get Up   B. For time: 10-8-6-4-2 Kb Snatch (left) 10-8-6-4-2 Kb OHS (left) 10-8-6-4-2 Kb Snatch (right) 10-8-6-4-2 Kb OHS (right) 5-4-3-2-1 /per side TGU


jul

29

2019

WOD 30072019

A. EMOM 10’: Max Apnea Burpees   B. Test: 2k Row


jul

28

2019

WOD 29072019

A. STRENGTH: Strict Press In 20’ window, reach a H6 Then, 1 x AMAP @85% of A   B. 3 Rounds: Inclined DB Bench Press x (8-10) DB Row x (8-10)


jul

25

2019

WOD 26072019

“MADISON TRIPLET”   5 Rounds for time: 450m Run 7 Slam Ball Clean Burpee Over the Box


jul

24

2019

WOD 25072019

A. STRENGTH: Deadlift In 20′ Window, H6 Then, 1 x AMAP @85%   B. For Quality: 10-8-6-4-2 Top Half Hollow Pulse & Hold Bottom Half Hollow Pulse & Hold V-Ups Hollow Hold 30″ Rest


jul

23

2019

WOD 24072019

4 SETS OF: 4 x 400m Run 15″ Rest   3′ Rest Between Sets


jul

22

2019

WOD 23072019

A. SKILLS: Bar Muscle Up   B. For Time: 30/24/18 V-Ups 18/15/12 Goblet Squat (32/24kg) 12/9/6 Bar Muscle Up



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