nov
19
2017WOD 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
Category Archives: WOD
nov
16
2017WOD 17112017
A. SKILLS: Dragonfly B. Tabata This: Hollow Hold Arch Hold Lateral Plank Raise GHD Back Extension
nov
15
2017WOD 16112017
“Nancy” 5 Rounds: 400m Run 15 OHS (43/29kg)
nov
15
2017WOD 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
2017WOD 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
2017WOD 13112017
A. STRENGTH: Strict Press 5-5-3-5-3-1+ B. EMOM 10′: 1) Handstand Hold 2) Chin Up Hold
nov
09
2017WOD 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
2017WOD 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
2017WOD 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
2017WOD 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