Category Archives: WOD


sep

14

2017

WOD 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


sep

13

2017

WOD 14092017

“DONNY”   For time: 21/15/9/9/15/21 Deadlift (102/70kg) Burpees


sep

12

2017

WOD 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

2017

WOD 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

2017

WOD 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

2017

WOD 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

2017

WOD 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

2017

WOD 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

2017

WOD 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

2017

WOD 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)  



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