Category Archives: WOD


nov

19

2017

WOD 20112017

For time: 20 Deadlift (125/85kg) 400m Row 20kb Swing (32/24kg) 400m Row 20 Burpees over the Bar 400m Row 20 Pull Ups 400m Row 20 Db Squat Clean 400m Row


nov

16

2017

WOD 17112017

A. SKILLS: Dragonfly   B. Tabata This: Hollow Hold Arch Hold Lateral Plank Raise GHD Back Extension


nov

15

2017

WOD 16112017

“Nancy”   5 Rounds: 400m Run 15 OHS (43/29kg)


nov

15

2017

WOD 15112017

A. STRENGTH: Squat Clean EMOM 15′: 1 rep @65%   B. For Time: 20 Squat Clean (80/60kg) 40 Deficit HSPU 60 Double Unders (Unbroken)


nov

13

2017

WOD 14112017

A. SKILLS: Bar Muscle Up   B. 6 Rounds of 90″ ON : 90″ OFF Alternating: B1. 20/16 Cal Assault Bike + Max Bar Muscle Ups B2. 15 Burpee Box Jump + Max Bar Muscle Ups B3. 20 Shuttle Run + Max Bar Muscle Ups


nov

12

2017

WOD 13112017

A. STRENGTH: Strict Press 5-5-3-5-3-1+   B. EMOM 10′: 1) Handstand Hold 2) Chin Up Hold


nov

09

2017

WOD 10112017

A. STRENGTH: Squat Snatch Build a Heavy3 in 15′   B. 9/7/5* Squat Snatch (70/50kg) Toes to Bar x 2   * Run 400m after each round


nov

09

2017

WOD 09112017

A. STRENGTH: Front Squat 5-5-3-5-3-1+   B. 4 Rounds: 15 Good Morning (20/15kg) kb Row 12/Side


nov

07

2017

WOD 08112017

A. STRENGTH: Chin Ups 6-6-6-6+   B. Every 5′ for 3 Rounds: 30″ Max Rope Climb 30″ Max Push Ups 45″ Max Air Squats 10 V-Ups 10 Side Plank Lifts 10 Hollow Rocks


nov

07

2017

WOD 07112017

Assault Bike: 4 x 30″ Work : 30″ Rest 2′ Rest 6 x 30″ Work : 30″ Rest   Row: 4 x 30″ Work : 30″ Rest 2′ Rest 6 x 30″ Work : 30″ Rest   Burpees: 4 x 30″ Work : 30″ Rest



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