Category Archives: WOD


ene

23

2020

WOD 24012020

“OPEN GAMES 15.4″ AMRAP 8′: 3 handstand push-ups 3 cleans (84/56KG) 6 handstand push-ups 3 cleans 9 handstand push-ups 3 cleans 12 handstand push-ups 6 cleans 15 handstand push-ups 6 cleans 18 handstand push-ups 6 cleans 21 handstand push-ups 9 cleans Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.


ene

22

2020

WOD 23012020

A. STRENGTH: Strict Press In a 20′ window, reach a H6 then, 1 x AMAP @85% of H6   B. AMRAP 9′: 7 Double Kb Russian Swing 14 V-Ups 21m Bear Crawl


ene

21

2020

WOD 22012020

EMOM 30′: 1) 10-14 Heavy Db Snatch (alt) 2) 30-50 Double Unders 3) 20m Prowler Push 4) 200m Run 5) Rest – Nose Breathing


ene

20

2020

WOD 21012020

A. SKILLS: Ring Muscle Up   B. For time: 10-8-6-4-2 Ring Muscle Up Box Jump Over (x2) Wallball Shots (x2’5)


ene

19

2020

WOD 20012020

Go Every 5’, for 5 Sets: 2 Rounds of: 6 Burpee Over the Bar 5 Deadlift (70/50kg) 4 Hang Power Clean 3 Front Squat 2 Shoulder to Overhead 10m Shuttle Run


ene

16

2020

WOD 17012020

A. STRENGTH: Thrusters In a 2′ window, reach a H6   B. For time: 9-7-5-3 Thrusters (60/40kg) 10m Bear Hug Slam Ball Carry Deadlift (x2)  


ene

15

2020

WOD 16012020

A. SKILLS: Butterfly Pull Ups   B. 2 Sets of 4′ On : 2′ Off AMRAP: 15 Chest to Bar 10 Burpee box Jump 5 Wall Climb


ene

14

2020

WOD 15012020

A. STRENGTH: Deadlift In a 20’ window, reach a H6 Then, 1 x AMAP @85% of H6   B. 8 Sets of 40” On : 20” Off B1) Max Box Step Up B2) Max Kb Single Leg DL


ene

13

2020

WOD 14012020

“FIRST CUT 2019”   4 rounds for time of: 400-m run 3 legless rope climbs 7 squat snatches (84/59kg)


ene

12

2020

WOD 13012020

For time: 800m Run Then, 3 Rounds of: 12 Single Arm Kb Swing (24/16kg) 10m Broad Jump 8 Diamond Push Ups 800m Row Then, 3 Rounds of: 12 Single Arm Kb Swing (24/16kg) 10m Broad Jump 8 Diamond Push Ups 40 Cal AB Then, 3 Rounds of: 12 Single Arm Kb Swing (24/16kg) 10m Broad Jump 8 Diamond Push Ups



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