WOD 31012018

“OPEN GAMES 12.3″   AMRAP 18′: 15 Box Jumps 12 Push Press (52/34kg) 9 Toes to Bar

WOD 30012018

A. STRENGTH: Ring Dips 5 x 8-10 (tempo: 3010)   B. 21/15/9 for time: Ring Dips Kb SDHP (32/24kg) Goblet Squat

WOD 29012018

A. STRENGTH: Snatch Balance 2-2-2-2-2-2   B. Go Every 4′, 4 Rounds: 200m Run 15 OHS (60/40kg) 9 Burpees Facing the Bar

WOD 26012018

AMRAP 24′: 20 Burpees Facing the Bar 20 Power Clean (60/40kg) 100 Double Unders 100m Kb Farmer Carry (32/24kg) 2 Rope Climb

WOD 25012018

For time 1000 – 800 – 600 – 400m Run 90/70 – 70/55 – 50/40 – 30/20 cal Row 80/60 – 60/40 – 40/20 – 20/10 cal Assault bike

WOD 24012018

A. STRENGTH: Split Jerk 20′ to Reach 1RM   B. 4 Rounds: 5 Shoulder to Overhead (80/60kg) 15 Box Jumps 25 Wallball Shots

WOD 23012018

“OPEN GAMES 16.3″   AMRAP 7′: 10 Power Snatch (34/25kg) 3 Bar Muscle Ups

WOD 22012017

A. STRENGTH: Front Squat 5-5-3-5-5-5+   B. Tabata This: B1. V-Ups B2. Kb Swing (24/16kg)

WOD 19012017

Run for Distance: 1′ Work : 15″ Recovery : 1′ Rest 2′ Work : 30″ Recovery : 1′ Rest 3′ Work : 1′ Recovery : 1′ Rest 4′ Work : 2′ Recovery : 1′ Rest 5′ Work : 3′ Recovery : 1′ Rest 4′ Work : 2′ Recovery : 1′ Rest 3′ Work : 1′ Recovery : 1′ Rest 2′ Work : 30″ Recovery : 1′ Rest…

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WOD 18012017

A. STRENGTH: Deadlift 5-5-3-5-5-5+   B. 4 Rounds: B1. Back Racked Walking Lunges x 6/side B2. Kb Row x 8/side Rest 2′