Category Archives: WOD


feb

13

2020

WOD 14022020

A. STRENGTH: Deadlift In a 20′ window, reach a H5 then, 1 x AMAP @85% of A B. TABATA this: Lateral Wallball Throw Hold Wall Squat


feb

12

2020

WOD 13022020

A. STRENGTH: Power Snatch + OHS Every 90″ – 9 x (1+3) @65%+ B. 2 Sets of 5′ On : 3′ Off B1. 400m Run 21 Power Snatch (35/25kg) 15 Chest to Bar Max meters Bear Crawl B2. 400m Run 21 OHS (35/25kg) 15 Chest to Bar Max meters Bear Crawl


feb

11

2020

WOD 12022020

A. SKILLS: Toes to Bar   B. AMRAP 14’: 75 Double Unders 25 Toes to Bar 25 Double Db Shoulder to OH (22’5/15kg)


feb

10

2020

WOD 11022020

15 Rounds of 1’ On : 1’ Off   A1. Row for Cal A2. Cal Assault Bike A3. AMRAP: 5 Burpees to target 10m Shuttle Run 15 Air Squats


feb

06

2020

WOD 07022020

“FRIDAY TEAMS”   For Time: 60 Cal Row & AB 30 Synchro Burpee over Worm 30 Worm Thrusters 30 Synchro Burpee over Worm 60 Cal Row & AB


feb

05

2020

WOD 06022020

A. STRENGTH: HSPU 20′ to reach Max Deficit B. For time: 9/7/5/3 Deficit HSPU Slam Ball Ground to Shoulder


feb

04

2020

WOD 05022020

3 Rounds: 600m Run 12 Devil Press (22.5/15kg) 18  Box Get Over (110cm/90cm)


feb

03

2020

WOD 04022020

A. STRENGTH: Push Jerk Every 90″ for 9 rounds: 3 @65%+ B. AMRAP 9′: 12 Pull Ups 6 Shoulder to Overhead (70/47.5kg)


feb

02

2020

WOD 03022020

A. STRENGTH: Back Squat In a 20′ window, reach a H5 then, 1x AMAP @85%+ of A B. 3 Rounds: 5 Hamstrings Nordic Curl 10 High Box Jump 15 V-ups



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