Category Archives: WOD


oct

05

2020

WOD 06102020

A. WOD BY COUPLES⁣ ⁣ TIME CAP 17’:⁣ 2 Rounds of:⁣ 30 cal AB⁣ 30 Cal Row⁣ ⁣ Then, AMRAP:⁣ 5 Synchro c&j (60/40) ⁣ 10 Synchro Burpees over the Bar⁣ 5 Synchro t2b


oct

04

2020

WOD 05102020

A. STRENGTH: Ring dips⁣ 5 x 5⁣ ⁣ B. 14-12-10-8-6-4-2⁣ DB Devil Press⁣ DB Goblet Squat⁣ Push Ups (x2)


oct

01

2020

WOD 02102020

A. AMRAP 24’:⁣ 30 Cal⁣ 20 Box Jumps⁣ 30 Vups⁣ 5 Wall Climbs


sep

30

2020

WOD 01102020

A. SKILLS: Power Snatch⁣ EMOM 12’: 1 @65%+⁣ ⁣ B. 3 Rounds:⁣ 12 Power Snatch (60/40kg)⁣ 12 Bar Facing Burpees⁣ 400m Run


sep

29

2020

WOD 30092020

A. SKILLS: Ring Muscle Up⁣ ⁣ B. For time:⁣ 30 Burpee Muscle Up


sep

28

2020

WOD 29092020

A. STRENGTH: Deadlift⁣ In a 20’ window, reach a H4⁣ Then, 1 x AMAP @85%⁣ ⁣ B. 3-4 Rounds:⁣ 10 Psoas Marches (alt)⁣ 5/side Lateral WB Shots⁣ 10 Slow Deadbug (alt)


sep

27

2020

WOD 28092020

A. STRENGTH: Chin Ups⁣ In a 15’ window, reach a H4⁣ ⁣ B. AMRAP 12’:⁣ 32 Goblet Squat (24/16kg)⁣ 16 Kb Push Press⁣ 8 Pull Ups


sep

24

2020

WOD 25092020

A. EMOM 30’:⁣ 1. Yoga Warrior Left Leg Hold⁣ 2. Chin Up Hold⁣ 3. Yoga Warrior Right Leg Hold⁣ 4. Handstand Hold⁣ 5. Hanging L-Sit Hold⁣ 6. REST


sep

23

2020

WOD 24092020

A. STRENGTH: Front Squat⁣ In a 20’ window, reach H4⁣ Then, 1 x AMAP @85%⁣ ⁣ B. 3-4 Rounds for Quality:⁣ 3 Front Squat @75% of A⁣ 4 High Box Jump⁣ 50m Sprint


sep

22

2020

WOD 23092020

A. WEIGHTLIFTING: Snatch⁣ 3 Waves: 2’-90”-75”⁣ 3-2-1 @65/70/75%⁣ 3-2-1 @70/75/80%⁣ 3-2-1-1-1 @75/80/85+%⁣ ⁣ B. TABATA THIS:⁣ B1. Abs⁣ B2. Lower Back⁣



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