mar
01
2022WOD 02032022
A. SKILLS: Double Unders B. 3 rounds of: 5 Renegade Row 10 DB sh2oh @ 2 x 22.5/15kg 50 Double-unders
Category Archives: WOD
mar
01
2022WOD 01032022
A. STRENGTH: BACK SQUAT 5×4 @82%+ B. EMOM 8′: 1) Hamstring Curl 2) Hollow Hold
feb
27
2022WOD 28022022
A. WEIGHTLIFTING: Hang Snatch Every 90″ x 9 : 2@65%+ B. 3 Rounds: 8 Hang Squat Snatch (60/40kg) 16 Bar Facing Burpee
feb
23
2022WOD 24022022
A. WEIGHTLIFTING: Overhead Squat 5×5@80%+ B. For time: 21/15/9 OHS (42’5/30kg) Chest to Bar
feb
22
2022WOD 23022022
For time: 800 m run 25 Toes To Bar 50 push ups 25 Front Squat (60/40) 400 m run 25 Toes To Bar 50 push ups 25 Power Clean (60/40) 200 m run
feb
21
2022WOD 22022022
A. STRENGTH: DEADLIFT 5×5 @80%+ B) 4 Rounds for quality: Bulgarian squat shoulder press: 8/side 1 leg DL DB row: 8/side WallBall V’ups: 12
feb
20
2022WOD 21022022
ENDURANCE 2′ on: 2′ OFF: A1-A2-A3-A1-A2-A3 A1: 20/15 cal + AMRAP: 5 Superman + 5 Vups A2: 20/15 Cal ́AMRAP: 30DU+6BoxJump A3: 20/15 cal + AMRAP: 5 burpees + 5 air squat
feb
17
2022WOD 18022022
A. STRENGTH: Front Squat 5-5-5-5-5 @80%+ B. 4×3′ window: 5 goblet squat (32/24) 5 High box jumps 50m sprint
feb
16
2022WOD 17022022
“ENDURANCE” 5 Rondas: 400m Run 30 Kb Swing (24/16kg) 20 Cal Assault Bike 50 Double Unders
feb
15
2022WOD 16022022
A. SKILLS: Bar Muscle Up B. AMRAP 12’: 6 Bar Muscle Up 9 HSPU 12 Cal