Category Archives: WOD


nov

04

2019

WOD 05102019

A. STRENGTH: Pull Ups 5-5-3-3-3-1-1-1   B. Tabata This: Pull Ups Push Ups Sit Ups Arch Hold


nov

03

2019

WOD 04102019

A. STRENGTH: Back Squat In a 20’ window, reach a H2 Then, 1 x AMAP @85% of H2   B. 3-4 Rounds for Quality: 15 Kb Swing (32/24kg) 5 High Box Jump from Sit position


nov

01

2019

OPEN GAMES 20.4

For time: (time cap 20’) 30 Box Jumps 15 Clean & Jerk (95/65lbs) 30 Box Jumps 15 Clean & Jerk (135/85lbs) 30 Box Jumps 10 Clean & Jerk (185/115lbs) 30 Pistols 10 Clean & Jerk (225/145lbs) 30 Pistols 5 Clean & Jerk (275/175lbs) 30 Pistols 5 Clean & Jerk (315/205lbs)    


oct

30

2019

WOD 31102019

A. STRENGTH: Thrusters In 20’, reach a H3   B. 3 Rounds: 18 V-Ups 15/12 Cal Row 12 Thrusters (42’5/30kg)    


oct

29

2019

WOD 30102019

5 Rounds for time: 7 Front Squat (80/60kg) 14 Pull Ups 21 Push Ups 42 Double Unders (unbroken)


oct

28

2019

WOD 29102019

9 Rounds of 2’ On : 2’ Off Alternating A1. 400m Run + Max Burpees A2. 400m Run + Max V-Ups A3. 400m Run + Max Kb Swing (24/16kg)


oct

27

2019

WOD 28102019

A. STRENGTH: Jerk Balance 1-1-1-1-1-1   B. AMRAP 12’: 6 Jerk (60/40kg) 12 Toes to bar 18 Wallball Shots


oct

25

2019

OPEN GAMES 20.3

For time: 21 deadlifts (weight 1) 21 handstand push-ups 15 deadlifts (weight 1) 15 handstand push-ups 9 deadlifts (weight 1) 9 handstand push-ups 21 deadlifts (weight 2) 50-ft. handstand walk 15 deadlifts (weight 2) 50-ft. handstand walk 9 deadlifts (weight 2) 50-ft. handstand walk ♀ deadlift 155 lb. then 205 lb. ♂ deadlift 225 lb. then 315 lb. Time cap: 9 minutes


oct

23

2019

WOD 24102019

A. STRENGTH: Snatch EMOM 12’: 1 @65%+ B.  For time: 20 Snatch (40/25kg) 20 Wallball Shots 15 Snatch (65/40kg) 20 Wallball Shots 10 Snatch (80/55kg) 20 Wallball Shots 5 Snatch (95/70kg) 20 Wallball Shots    


oct

22

2019

WOD 23102019

A. STRENGTH: Front Squat In a 20’ window, reach a H3 Then, 1 x AMAP @85% of H3   B. EMOM 8’: 1) L-Sit 20” 2) 15- 20 Good Morning (20/15kg)



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