Category Archives: WOD


abr

19

2018

WOD 20042018

A. ENDURANCE: Cooper’s Test 12’ for max distance Run   B. Core


abr

18

2018

WOD 19042018

“ELIZABETH”   21/15/9 for time: Clean (60/43kg) Ring Dips


abr

17

2018

WOD 18042018

A. STRENGTH: Pull Ups 5-5-3-3-3-1-1-1   B. 3 Rounds: 24 WallBall Shots 18 Burpee Box Jump 12 Chest to Bar  


abr

16

2018

WOD 17042018

A. STRENGTH: Split Jerk 20’ to reach a Heavy 1   B. EMOM 14’: (1) – UB Shoulder to Overhead (40/30kg) 20” On : 40” Recovery (2) – 10m shuttle runs (30” On : 30” Recovery)


abr

12

2018

WOD 13042018

SHOULDER PRESS – 1RM


abr

11

2018

WOD 12042018

A. STRENGTH: Chin Ups 5-5-3-3-3-1-1-1   B. For time: 30 Db Snatch (alternating) @50/35lbs 15 Db OH Walking Lunges/side 20 Db Snatch (alternating) 10 Db OH Walking Lunges/side 10 Db Snatch (alternating) 5 Db OH Walking Lunges/side


abr

10

2018

WOD 11042018

A. SKILLS: Handstand Walk   B. For time: 30 Muscle Ups*   * Every time you drop the rings, 20m Handstand Walk


abr

09

2018

WOD 10042018

A. STRENGTH: Power Snatch 20′ to 1RM   B. AMRAP 10′: 10 Power Snatch (70/45kg) 2 Rope Climb


abr

08

2018

WOD 09042018

2 Rounds of Intervals: 3′ On : 2′ Off   A1. 800m Run   A2. 12/9/6 Cal Assaul Bike Kb Swing (32/24kg)   A3. 800m Run   A4. 12/9/6 Cal Row Burpees Over the Rower  



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