Category Archives: WOD


sep

17

2018

WOD 18092018

A. STRENGTH: Snatch Balance 2-2-2-2-2   B. AMRAP 9’: 6 Squat Snatch (35/25kg) 6 Bar Facing Burpees 12 Wallball Shots


sep

16

2018

WOD 17092018

4 Rounds for time: 15 Toes to Bar 30 Thrusters (30/20kg) 60 Double Unders


sep

13

2018

WOD 14092018

A. SKILLS: Rope Climb   B. AMRAP 18’: 2 Rope Climb 10 HSPU 20 Kb Swing (24/16kg)  


sep

12

2018

WOD 13092018

A. STRENGTH: Clean & Jerk EMOM 12’: 1 Rep @65%+   B. For Time: 30 Squat Clean & Jerk (70/50kg)*   * Every 2’, perform: 10 Hollow Rocks 10 Back Extensions  


sep

11

2018

WOD 12092018

For Time: 150 Cal Assault Bike 300 Double Unders 4500m Run


sep

10

2018

WOD 11092018

A. STRENGTH: Ring Dips 7-7-7-7-7   B. 3 Rounds: 800m Run 20 Ring Dips


sep

09

2018

WOD 10092018

A. STRENGTH: Deadlift 5-5-5-5-5   B. EMOM 8’: 1) Box Step Up x 5/side @AHAFA 2) Plank Hold 40-50”


sep

06

2018

WOD 07092018

“FRIDAY TEAMS”   AMRAP 20’: 120 Cal Row 100 Push Ups 80m Firefighter Carry 60” Synchro Accumulated Hollow Hold


sep

05

2018

WOD 06092018

A. STRENGTH: Back Squat 6-6-6-6-6   B. 4 Rounds for Quality: Reverse Walking Lunges x 6/side Strict Toes to Bar x 7-10


sep

04

2018

WOD 05092018

A. SKILLS: Front/Back Levers   B. For Time: 21/18/15/12/9/6/3: Kb SDHP (32/24kg) V-Ups  



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