Category Archives: WOD


jul

17

2020

WOD 18072020

A. STRENGTH: Deadlift H6 in 20′ then, 1 x AMAP @85%   B. 3-4 Rounds: Lateral WB Shot 10/side Tempo Squat TEMPO (3030) x 10


jul

16

2020

WOD 17072020

A. STRENGTH: Strict HSPU 3 x Max Reps   B. For time: 20-15-10-5 HSPU Kb Swing (32/24)


jul

15

2020

WOD 16072020

2 Sets of A1-A2 (Rest 3′) A1. 2 Rounds: 60″ Run for distance 30″ Rest 60″ AMRAP: 4 Burpee over the DB 6 DB Ground2OH (22’5/15×2) 30″ Rest   A2. 2 Rounds: 60″ Run for distance 30″ Rest 60″ AMRAP: 6 DB Front Squat 4 Chest to Bar 30″ Rest


jul

13

2020

WOD 14072020

A. STRENGTH: OHS 20′ to reach H6   B. For time: 50 Calories row 40 Wall ball 30 box jump over 20 OH Squat (80% of A) 10/arm Ring row to target


jul

12

2020

WOD 13072020

A. STRENGTH: Power Clean + Hang Clean Every 75″ x 12: 1+1 @60%+ B. AMRAP 8′: 5 Hang Squat Clean (60/40) 10 Toes to Bar 200m Run


jun

22

2020

HOME WOD 23062020

3 Rounds: 100 Jumping Jacks 50 Thrusters 50 Knee Tucks


jun

14

2020

HOME WOD 14062020

A. STRENGTH: Tempo Press TEMPO (10/1/10/1) 5 x 10 B. 4 Sets of 2′ ON : 1′ OFF 10 Push Jerk 20 Air Squats


jun

10

2020

WOD 11062020

A. STRENGTH: Table Row 10-10-10-10-19 B. 10 Rounds: 5 Table Row 10 Push Ups 15 Sit Ups 20 Jumping Jacks  


jun

09

2020

HOME WOD 10062020

A. STRENGTH: Slow Power Clean + Front Squat EMOM 12’: 1+1 B. For time: 12/9/6/3 Turkish Get Up Dummbell Power clean Front squat


jun

08

2020

HOME WOD 09062020

EMOM 25′: A) 40-50” Db Snatch B) 40-50″ DU / Jumping Jacks C) 40-50” Half Squat Hold D) 40-50” Alternating Knee Tucks E) REST



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