Category Archives: WOD


oct

21

2018

WOD 22102018

A. STRENGTH: Front Squat 2-2-2-2-2 w/ 3” Pause   B. 4 Rounds: Seated Box Jump x 6 Strict Toes to Bar x 8-10


oct

18

2018

WOD 19102018

4 Rounds for time: 14 Ring Dips 14 Box Step Up w/2kb 14 Superman 14 Cal Assault Bike 70 Double Unders


oct

17

2018

WOD 18102018

A. STRENGTH: High Hang Clean EMOM x 12: 2 Reps @65% Every 75”   B. AMRAP 7’: 1-2-3-4-5-6-7… Hang Squat Clean (50/30kg) Burpee Over the Bar


oct

16

2018

WOD 17102018

A. STRENGTH: Strict Chest to Bar 4 x 6-8 @AHAFA   B. EMOM 10’: 1) 1-3 Rope Climb 2) 10 Double Db Thruster


oct

15

2018

WOD 16102018

A. STRENGTH: Deadlift 5-5-5-5-5   B. 3-4 Rounds: 5 Strict Chin Ups @AHAFA Max Push Ups Unbroken


oct

14

2018

WOD 15102018

A. STRENGTH: Push Press + OHS 5 x (1+3) Go Every 2’   B. AMRAP 14’: 200m Run 15 OHS (70/50kg) 30 V-Ups


oct

10

2018

WOD 11102018

“RUN”   2 Sets x 3 Rounds: 400m Run Fast 50m Walk 200m Easy Pace 2’ Rest   – Rest 5’ before 2nd Set -


oct

09

2018

WOD 10102018

A. STRENGTH: Strict Press 3-3-3-3-3   B. 4 Rounds: Kb Row x 10/side Kb Head Up Press x 8/side


oct

08

2018

WOD 09102018

“ALEXANDER”   5 Rounds of: 31 Back Squats (61/43kg) 12 Power Clean (85/55kg)


oct

07

2018

WOD 08102018

A. SKILLS: Bar Muscle Up   B. EMOM 12’: 1) 1-7 Bar Muscle Up 2)  8-15 Kb Swing (32/24kg) 3) 200m Run



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