Category Archives: WOD


mar

10

2019

WOD 11032019

A. SKILLS: Tire Flip B. 4 Rounds: 6 Tire Flip 400m Run 20 Push Ups


mar

08

2019

OPEN GAMES 19.3

For time: 200-ft. dumbbell overhead lunge (50/35lbs) 50 dumbbell box step-ups 50 strict handstand push-ups 200-ft. handstand walk Time cap: 10 minutes


mar

06

2019

WOD 07032019

A. STRENGTH: Back Squat In 20’, reach a Heavy 4 Then, 1 x AMAP @85-90% of H4 B. 4 Rounds for quality: 45” Hollow Hold 15 Hip Extension


mar

05

2019

WOD 06032019

A. STRENGTH: Power Snatch 10 x 3 (1.1.1) @65%+ Every 90” B. AMRAP 8’: 5 Power Snatch (60/40kg) 10 Push Ups 15 Box Jump Over


mar

04

2019

WOD 05032019

EMOM 40’: 1) 200m Run 2) 7-12 Reverse Burpees 3) 30-60 Double Unders 4) 15-30 Kb Swing (24/16kg) 5) Rest


mar

03

2019

WOD 04032019

“MONDAY TEAMS” 6 Rounds 3’ ON : 3’ OFF 1’ Max Slam Ball Ground to Shoulder 1’ Max Shoulder to Overhead (45/30kg) 1’ Max Burpee Box Jump Over * Each athlete performs just 1 minute, and must change the exercise each round.


mar

01

2019

OPEN GAMES 19.2

WORKOUT 19.2 RX’D In 8’ Window: 25 toes-to-bars 50 double-unders 15 squat cleans 25 toes-to-bars 50 double-unders 13 squat cleans If completed before 8’, add 4’: 25 toes-to-bars 50 double-unders 11 squat cleans If completed before 12’, add 4’: 25 toes-to-bars 50 double-unders 9 squat cleans If completed before 16’, add 4’: 25 toes-to-bars 50 double-unders 7 squat cleans Stop at 20 minutes.


feb

27

2019

WOD 28022019

A. STAMINA: Kipping Pull Ups 3 x Max Reps B. EMOM 2′: 1. 5 Ring Row / 10 Push Ups / 15 Squats 2. 10 DB Snatch Alternating (22’5/15kg) 3. 8/side Rotational Medball Throws 4. 8-18 Cal AB 5. Rest


feb

26

2019

WOD 27022019

A. STRENGTH: Snatch Balance 2-2-2-2-2-2 B. For time: 3-6-9-12-15-18-21 Power Snatch (50/35kg) Box Jump


feb

25

2019

WOD 26022019

A. SKILL: Kb Snatch B. AMRAP 14’: 5 Kb Snatch/each arm (24/16kg) 10m Overhead Walking Lunges (Left) 15 Burpees over the Kb 10m Overhead Walking Lunges (Right)



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