Category Archives: WOD


ago

19

2019

WOD 20082019

A. STRENGTH: Strict Press In 20’ window, reach a H5 then, 1 x AMAP @85% of A   B. 3 Rounds: 10 Kb Row (each arm) Max Unbroken Push Ups


ago

18

2019

WOD 19082019

A. STRENGTH: Power Clean + Clean 12 x 1.1 @65%+ Every 75”   B. 3 Rounds: 5 Power Clean (100/75kg) 7 Front Squat 90 Double Unders


ago

15

2019

WOD 16082019

“FIRST CUT:   4 Rounds: 400m Run 3 Legless Rope Climb 7 Squat Snatch (83/62kg)


ago

13

2019

WOD 14082019

A. SKILLS: Butterfly Pull Ups   B. 5 Sets of 2’ On : 90” Off AMRAP: 5 Pull Ups 10 Burpees 15 Wallball Shots


ago

12

2019

WOD 13082019

4 Sets of: 600m Run : 15” Rest 200m Run : 15” Rest 400m Run : 15” Rest 200m Run   4’ Rest Between Sets


ago

12

2019

WOD 12082019

A. STRENGTH: Deadlift In 20’, reach a H5 then, 1 x AMAP @85%   B. 3-4 Rounds for Quality: 6/leg One Leg Deadlift 12 Box Step Up @AHAFA


ago

08

2019

WOD 09082019

RINGER 1 & RINGER 2 Ringer 1 30-20-10 reps of: Air bike (calories) Toes-to-rings Ringer 2 15-10-5 reps for time of: Burpees Overhead squats (60/43kg)


ago

07

2019

WOD 08082019

A. STRENGTH: Split Jerk Every 75” x 12: 2 Split Jerk @65%+   B. 6 Sets of 1’ Max Reps : 1’ B1. Shoulder To Overhead (45/30kg) B2. Double Unders


ago

05

2019

WOD 06082019

A. STRENGTH: Pull Ups 4-4-4-4-4   B. AMRAP 14’: 15 Pull Ups 30m Bear Crawl 45 Air Squats


ago

04

2019

WOD 05082019

A. STRENGTH: Thrusters In 20’, reach a H6 B. For Time: Buy in, 50/35 AB Cal Then, 10-9-8-7-6-5-4-3-2-1 Thrusters (70/50kg) Bar Facing Burpees



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