Category Archives: WOD


oct

21

2019

WOD 22102019

A. STRENGTH: Ring Dips 5-5-5-5-5   B. For Time: 21-18-15-12-9-6-3 Ring Dips 200m Run


oct

20

2019

WOD 21102019

For time: 5 Wall Climb 10 Pull Ups 20 Box Jumps 30 V-Ups 40 Kb Swing (32/24kg) 50 Cal Assault Bike


oct

18

2019

OPEN GAMES 20.2

AMRAP 20’: 4 Db Thruster (2 x 22’5/15kg) 6 Toes to Bar 24 Double Unders


oct

16

2019

WOD 17102019

A. STRENGTH: Strict Press In a 20’ window, reach a H3 then, 1 x AMAP @85% of H3   B. 3 Rounds of: Top half hollow hold (20 seconds) Bottom half hollow hold (20 seconds) V-up snaps (straight legs) (10 reps) Top half back arch hold (20 seconds) Bottom half back arch hold (20 seconds) Back arch snaps (10 reps)


oct

15

2019

WOD 16102019

A. SKILLS: Bar Muscle Up   B. Fastest Scenario: 12 Bar Facing Burpees 6 Bar Muscle Ups


oct

14

2019

WOD 15102019

A. STRENGTH: Power Clean + Push Jerk Every 75” x 9: 1+2 @65%+ B. AMRAP 8’: 7 Push Jerk (50/35kg) 9 Deadlift 16 Jump Knee Tucks


oct

13

2019

WOD 14102019

3 Sets of: 5’ Cardio (alternating Assault Bike, Row and Run) Then, AMRAP 5’: 20 Superman 15 Wallball Shots 10 Box Jump  


oct

11

2019

OPEN GAMES 20.1

10 rounds for time of: 8 ground-to-overheads (43/30kg) 10 bar-facing burpees Time cap: 15 minutes


oct

09

2019

WOD 10102019

AMRAP 24’   20 Kb Clean & Jerk (24/16kg) 20m Kb OH Walking Lunges 400m Run


oct

08

2019

WOD 09102019

A. STRENGTH: OHS Every 90” – 10 x 2 @65%+   B. For time: 3-6-9-12-15-18 OHS (60/40kg) Toes to Bar



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