oct
05
2021WOD 06102021
A. STRENGTH: Strict Press 3-3-3-3-3 @84%+ B. 3-4 Rounds: 10/ Side Kneeling Pallof Press 10/Side Bottom Up Kb Press
Category Archives: WOD
oct
04
2021WOD 05102021
“VULCANO WOD” AMRAP 7’: 19 Db Hang Clean&Jerk (22’5/15kg) 9 Toes to Bar 21/16 Cal AB
oct
03
2021WOD 04102021
A. WEIGHTLIFTING: Snatch Pull + Low Hang Snatch Every 75” x 10: (1+1) @65%+ B. 3 Rounds: 10 Squat Snatch (60/43) 10 Burpee Box Jump Over
sep
30
2021WOD 01102021
FRIDAY TEAMS 3 Rounds (Teams of 3): 150 Cal Row 75 HSPU
sep
29
2021WOD 30092021
A. WEIGHTLIFTING: Clean Pull + Low Hang Clean Every 75” x 10: (1+1) @65%+ B. AMRAP 10’: 10 Hang Squat Clean (80/55kg) 50 Lateral Hops Over Barbell
sep
28
2021WOD 29092021
A. STRENGTH: Chin Ups 5-5-5-5-5 B. 4 Rounds: 20 Burpees to target 15 Pull Ups 10 DB Sh2OH (30/22’5)
sep
27
2021WOD 28092021
“Endurance” Run (Shuttle Run) – 3 sets of 10 intervals 30” very hard pace 15” Rest 3’ rest between sets
sep
26
2021WOD 27092021
A. STRENGTH: Back Squat 4-4-4-4-4 @82%+ B. 3-4 Rounds for Quality: 5 Eccentric Hamstrings 15 Straight Legs Sit Ups
sep
23
2021WOD 24092021
“By Couples” 2 Rounds 40 Synchro Box Step Up 30 Synchro Burpees 1200m Run
sep
22
2021WOD 23092021
A. STRENGTH: Ring Dips 4-4-4-4-4 (Tempo 5005) B. 3 Rounds: 15 Chest to Bar 12 Ring Dips 9 Thrusters (50/35kg)