Category Archives: WOD


nov

28

2018

WOD 29112018

A. STRENGTH: Front Squat 2-2-2-2-2 B. 3 Rounds of: 5 Box Jump (90/70cm) 15 Kb Swing (32/24kg) 30″ Hollow Hold


nov

27

2018

WOD 28112018

A. STRENGTH: Bench Press 5-5-5-5-5 B AMRAP 12′: 600m run 30 Sit Ups 10 Floor Press (60/40kg)


nov

26

2018

WOD 27112018

A. STRENGTH: Snatch Pull + Snatch 9 x (1+1) @65%+ Every 75″ B. 3 Rounds: 5 Power Snatch (70/45kg) 35 Double Unders 20m Handstand Walk


nov

25

2018

WOD 26112018

“CHELSEA” EMOM 30’: 5 Pull Ups 10 Push Ups 15 Squats


nov

22

2018

WOD 23112018

A. STRENGTH: Sumo Deadlift 5-5-5-5-5 B. 3 Rounds: One leg Kb Deadlift x 8/side Back Squat Hold x 1’ Lateral Plank x 1’/side


nov

21

2018

WOD 22112018

A. STRENGTH: Split Jerk EMOM 9’ x 2reps @65%+ B. 3Rounds for time: 30 Sh2OH (40/25kg) 20 Burpee over the bar


nov

20

2018

WOD 21112018

A. SKILLS: Toes to Bar B. AMRAP 10′: 20 Lateral V-ups 40m Farmer Carry 60″ Arch Hold


nov

20

2018

WOD 20112018

For time: 5 Bar Muscle Ups 10 OHS (50/30kg) 20 Kb Swing (32/24kg) 30 Double Unders 400m Run 50 Push Ups


nov

18

2018

WOD 19112018

A. SKILLS: Handstand Walk B. 4 Rounds for time: 2 Rope Climb 4 Squat Clean (100/75kg) 20m Handstand Walk


nov

16

2018

WOD 16112018

EMOM 25’: 1) Sled Pull 20m 2) Double Kb Front Racked Box Step Up 6/ side 3) Ground to Over the Shoulder Slam Ball Max in 40” 4) 100m Sprint 5) Rest



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