Category Archives: WOD


nov

03

2021

WOD 04112021

A. STRENGTH: Back Squat 2-2-2-2-2 @86%+ B. EMOM 9′ 1) Sorensen Hold 2) Wall Sit Hold 3) Hollow Hold


nov

02

2021

WOD 03112021

“ENDURANCE” 3 Rounds of 8′ ON : 3′ OFF (Alt Machine) 45″ Faster than 2k Pace 15″ Active Rest


nov

01

2021

WOD 02112021

A. WEIGHTLIFTING: Power Snatch Every 75” x 10: 2 @65%+ B. Time Cap 8′: 50 Power Snatch Unbroken (60/40)*   * Every Time you drop the bar, 200m Run


oct

28

2021

WOD 29102021

2 Rounds of: A. AMRAP 5’: 10 Db Snatch (25/17’5kg) 10 Box Jump Over 10 Push Ups 3’ Rest B. AMRAP 4’: Max Cal 3’ Rest


oct

27

2021

WOD 28102021

“Endurance “ 10 Rounds of 2’ On : 2’ Off 400m Run Max Burpees / Max Kb Russian Swing (alt)


oct

26

2021

WOD 27102021

A. STRENGTH: Back Squat 3-3-3-3-3 @84%+ B. EMOM 12′: 1) L-Sit 2) Good Morning (20/15) 3) 5 Max Height Jump


oct

25

2021

WOD 26102021

A. STRENGTH: Pull Ups 3-3-3-3-3 B. 5 Rounds: 200m Run 10 Pull Ups 5 Devil Press (2×22’5/15kg)


oct

24

2021

WOD 25102021

A. WEIGHTLIFTING: Clean Grip Deadlift + Clean Every 2’ x 8: (2+1) @70%+ B. AMRAP 9’: 2-4-6-8-10… Squat Clean (60/40kg) Toes to Bar


oct

21

2021

WOD 22102021

A. STRENGTH: Front Squat 3-3-3-3-3 @84%+ B. EMOM 8’: B1. 1 Leg Deadlift x 10 B2. 20 Leg Raises


oct

20

2021

WOD 21102021

“STRONG DAY” A. SKILLS: Tire Flip B. EMOM 21’ B1. 30” Max Tire Flips B2. 30” Max Strict Pull Ups B3. 40” Handstand Hold



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