Category Archives: WOD


may

15

2022

WOD 16052022

A. STRENGTH: DEADLIFT 5 x 2 @86%+ B. 3 Rounds: 12-20 Goblet Spanish squats 8-12/side Kickstand DB RDL 10-15 Banded Deadbug alt


may

11

2022

WOD 12052022

“ENDURANCE” 4 Sets of 4′ on: 2′ off A1. 40 WallBall Max Cal A2. 30 Cal 20 Vups Max Burpees


may

10

2022

WOD 11052022

A. STAMINA: 4 x Max Strict Pull Ups B. EMOM 16′: 1) HS Hold 2) Chin Up Hold 3) Ring row hold 4) Hollow Hold


may

09

2022

WOD 10052022

A. WEIGHTLIFTING: High Hang Clean Every 90” x 9: 3 @65%+ B. 8′ AMRAP: 4 hang squat clean (70/50) 8 burpees over the bar


may

05

2022

WOD 06052022

“FRIDAY TEAMS” Buy In: 80 WallBall then, 4 Synchro Rounds of: 20 Pull Ups 20 Kb SDL 20 Sit Ups 20 Clapping Push Ups Cash Out: 80 WallBall


may

04

2022

WOD 05052022

A. WEIGHTLIFTING: Snatch Every 75″ x 9: 2 @65%+ B. EMOM 15′: 1) 10/15 Power Snatches (60/40kg) 2) 10/15 Toes to Bar 3) Assault Bike


may

03

2022

WOD 04052022

4 Rounds: 10 Devil Press (2×22’5/15) 15 Box Step Up (2×22’5/15kg) 20 Box Jumps


may

02

2022

WOD 03052022

A. STRENGTH: Back Squat 5 x 2 @86%+ B. EMOM 8′: 1) 40″ L-Sit 2) 40″ Banded Hamstrings Curl


may

01

2022

WOD 02052022

A. SKILLS: Kipping HSPU Max Deficit B. AMRAP 9’: 10 HSPU 100m Run 30 Unboken Double Unders


abr

28

2022

WOD 29042022

A1-A2-A1-A2-A1-A2 A1: 3′ AMRAP: 20/15 cal + AMRAP 10 KB sumo DL 5 burpee over KB – 2′ rest – A2: 3′ AMRAP 200 m run + AMRAP 10 kb swing 10 Sit Ups – 2′ rest



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