Category Archives: WOD


ene

09

2020

WOD 10012020

A. STRENGTH: 1RM Clean &Jerk   B. EMOM 6-8’: C&J (3+1) @70% of A


ene

08

2020

WOD 09012020

A. EMOM 12’: 1) Strict Toes to Bar 7-12 2) Cal Assault Bike 7-12   B. 3 Rounds: 80 Double Unders 40 V-Ups 20 DB Snatch (alt) @22’5/15kg


ene

07

2020

WOD 08012020

“BARBARA”   5 Rounds: 20 Pull Ups 30 Push Ups 40 Sit Ups 50 Air Squats


ene

06

2020

WOD 07012020

A. STRENGTH: Back Squat In a 20’ window, reach a H6 then, 1 x AMAP @85%+ B. EMOM 9’: 1) Good Morning (20/15kg) 2) High Box Jumps 3) Hollow Hold


ene

02

2020

WOD 03012020

“FRIDAY TEAMS”   For time: (teams of 3) 150 Box Jump 120 Cal Assault Bike 90 Toes to Bar 60 Devil Press (2 x 22’5/15kg) 30 Wall Climb 15 Bar Muscle Ups  


ene

01

2020

WOD 02012020

STRENGTH: Power Snatch Every 75”: 12 x 1.1@65%+ B. AMRAP 9’: 5 Power Snatch (60/45kg) 15 Wallball Shots 30 Double Unders


dic

29

2019

WOD 30122019

“FRAN”   For time: 21/15/9 Thrusters (43/29kg) Pull Ups


dic

25

2019

WOD 26122019

3 Sets of 4 x 2’30” ON : 30” OFF 3’ Rest between Sets Run Row Assault Bike


dic

22

2019

WOD 23122019

A. STRENGTH: Split Jerk Every 75”: 9 x 2@65%+ B. 8 Rounds for time: 12 Deadlift (50/35kg) 9 Hang Power Clean 6 Shoulder to Overhead



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