Category Archives: WOD


ene

30

2020

WOD 31012020

A. STRENGTH: Front Squat In a 20′ window, reach a H6 then, 1 x AMAP @85% of H6 B. 3 Rounds of: 8/side Double DB Reverse Lunges 16 Double DB Deadlift 24 Hollow Rocks


ene

29

2020

WOD 30012020

A. HYPOXIC TRAINING: EMOM 10′: Max Burpees Holding Breath   B. 5 sets of 2′ On : 1′ Off   B1. 10 Shuttle Run, then: AMRAP: 10 Kb Swing (24/16kg) 10 Box Jump Over   B2. Max Cal (Row/AB)


ene

28

2020

WOD 29012020

A. STRENGTH: Pull Ups 5-5-3-3-3-1-1-1 B. For time: 21/15/9* KB SDHP (24/16KG) Goblet Squat * 5 Inverted Burpees after each round


ene

27

2020

WOD 28012020

“STRONGMAN TEAMS”   For time: 200 Tire Flips*   * EMOM 3 Synchro Burpee Tire Jump


ene

26

2020

WOD 27012020

A. WEIGHTLIFTING: 1RM Snatch   B. EMOM 6-8′: 3 Snatch @70% of A


ene

23

2020

WOD 24012020

“OPEN GAMES 15.4″ AMRAP 8′: 3 handstand push-ups 3 cleans (84/56KG) 6 handstand push-ups 3 cleans 9 handstand push-ups 3 cleans 12 handstand push-ups 6 cleans 15 handstand push-ups 6 cleans 18 handstand push-ups 6 cleans 21 handstand push-ups 9 cleans Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.


ene

22

2020

WOD 23012020

A. STRENGTH: Strict Press In a 20′ window, reach a H6 then, 1 x AMAP @85% of H6   B. AMRAP 9′: 7 Double Kb Russian Swing 14 V-Ups 21m Bear Crawl


ene

21

2020

WOD 22012020

EMOM 30′: 1) 10-14 Heavy Db Snatch (alt) 2) 30-50 Double Unders 3) 20m Prowler Push 4) 200m Run 5) Rest – Nose Breathing


ene

20

2020

WOD 21012020

A. SKILLS: Ring Muscle Up   B. For time: 10-8-6-4-2 Ring Muscle Up Box Jump Over (x2) Wallball Shots (x2’5)


ene

19

2020

WOD 20012020

Go Every 5’, for 5 Sets: 2 Rounds of: 6 Burpee Over the Bar 5 Deadlift (70/50kg) 4 Hang Power Clean 3 Front Squat 2 Shoulder to Overhead 10m Shuttle Run



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