Category Archives: WOD


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16

2020

WOD 17012020

A. STRENGTH: Thrusters In a 2′ window, reach a H6   B. For time: 9-7-5-3 Thrusters (60/40kg) 10m Bear Hug Slam Ball Carry Deadlift (x2)  


ene

15

2020

WOD 16012020

A. SKILLS: Butterfly Pull Ups   B. 2 Sets of 4′ On : 2′ Off AMRAP: 15 Chest to Bar 10 Burpee box Jump 5 Wall Climb


ene

14

2020

WOD 15012020

A. STRENGTH: Deadlift In a 20’ window, reach a H6 Then, 1 x AMAP @85% of H6   B. 8 Sets of 40” On : 20” Off B1) Max Box Step Up B2) Max Kb Single Leg DL


ene

13

2020

WOD 14012020

“FIRST CUT 2019”   4 rounds for time of: 400-m run 3 legless rope climbs 7 squat snatches (84/59kg)


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12

2020

WOD 13012020

For time: 800m Run Then, 3 Rounds of: 12 Single Arm Kb Swing (24/16kg) 10m Broad Jump 8 Diamond Push Ups 800m Row Then, 3 Rounds of: 12 Single Arm Kb Swing (24/16kg) 10m Broad Jump 8 Diamond Push Ups 40 Cal AB Then, 3 Rounds of: 12 Single Arm Kb Swing (24/16kg) 10m Broad Jump 8 Diamond Push Ups


ene

09

2020

WOD 10012020

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


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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


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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  



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