sep
14
2017WOD 15092017
A. STRENGTH: Squat Snatch 20′ to reach 1RM B. For time: 3-5-8-13-21-34-55 Power Snatch (35/25kg) Wallball Shots
Category Archives: WOD
sep
13
2017WOD 14092017
“DONNY” For time: 21/15/9/9/15/21 Deadlift (102/70kg) Burpees
sep
12
2017WOD 13092017
A. SKILLS: HSPU B. EMOM 20′ (30-40″of work) 1) Handstand Hold 2) L-Sit 3) Chin Up Hold 4) Arch Hold
sep
11
2017WOD 12092017
A. STRENGTH: Back Squat 5-5-3-5-5-5+ B. EMOM 8′: 1) Strict Toes to Bar 5-12 2) Good Morning (20/15kg) 15
sep
07
2017WOD 08092017
For time: (5, 10/5, 20/10/5, 30/20/10/5…) 5 Wall Climb 10 Thruster (50/30kg) 20 Box Jumps 30 V-Ups 40 Kb Swing (24/16kg) 50 Cal Assault Bike
sep
06
2017WOD 07092017
Alternating Row, Assault Bike and Run: 6 Rounds x 5 set of 5′: 30″ easy pace 20″ medium pace 10″ very hard pace 2′ Rest between rounds
sep
05
2017WOD 06092017
A. STRENGTH: Strict Press 5-5-3-5-5-5+ B. EMOM 10′: 1) Strict Chin Ups: 8-12 2) Kb Row: 8
sep
04
2017WOD 05092017
A. STRENGTH: Power Clean 10-10-10-10 Touch And Go B. 3 Rounds: 600m Run 10 Power Clean (70/47’5kg) 20 Toes to Bar
sep
03
2017WOD 04092017
A. STRENGTH: Bench Press 4-4-4-4-4 B. AMRAP 12′: 5 Chest to Bar 10 Diamond Push Ups 15 Goblet Squat (24/16kg)
ago
31
2017WOD 01092017
“FRIDAY TEAMS” For Time: 140 Cal Assault Bike 120 Thrusters (40/25kg) 100 Cal Row 80 Burpees Facing the Bar 60 Kb SDHP (32/24kg) 400 m Run (all)