Category Archives: WOD


oct

04

2018

WOD 05102018

“FRIDAY TEAMS”   2 Rounds of: 150 Double Unders 120 Cal Assault Bike 90m Human WheelBarrow 60 Toes to Bar 30 Slam Ball Over the Shoulder


oct

03

2018

WOD 04102018

A. STRENGTH: Back Squat 5-5-5-5-5   B. 3 Rounds for Quality: Bulgarian Split Squat x 8/side Sorenson Hold x 40-60”


oct

02

2018

WOD 03102018

A. For time: 150 Burpees   B. TABATA THIS: – Hollow Hold – Left Plank – Right Plank – Good Morning (20/15kg)


oct

01

2018

WOD 02102018

A. STRENGTH: Power Snatch 20’ to Reach a Heavy 2   B. AMRAP 7’: 3-6-9-12-15-18… Pull Ups 1-2-3-4-5-6… Power Snatch (70/45kg)


sep

30

2018

WOD 01102018

A. STAMINA: Dead by Pull Ups   B. 3 Rounds for time: 400m Run 20 Push Press (40/27’5kg) 20 Box Jump 20 Back Squat


sep

27

2018

WOD 28092018

“THE SEVEN”   7 Rounds for time: 7 HSPU 7 Thrusters (60/43kg) 7 Knees to Elbows 7 Deadlift (110/75kg) 7 Burpees 7 Kb Swing (32/24kg) 7 Pull Ups  


sep

26

2018

WOD 27092018

3 SETS of 6’ Conditioning : 4’ AMRAP   A1. Alternating: Run/Row/Assault Bike A2. AMRAP: 5 Push Ups 10 Sit Ups 15 Air Squats


sep

25

2018

WOD 26092018

A. SKILLS: Handstand Walk   B. For time: 40-30-20-10m Handstand Walk 9-12-15 Squat Clean (80/60kg)


sep

24

2018

WOD 25092018

A. STRENGTH: Front Squat 3-3-3-3-3   B. 4 Rounds for Quality: Hip Thrust x 10 @AHAFA Dragonfly x 5


sep

23

2018

WOD 23092018

”STRONGMAN”   AMRAP 18’: 1-2-3-4-5-6… Tire Flip 5-10-15-20-25-30… Burpee Over the Tire 10-20-30-40-50-60… Farmer Carry (32/24kg)



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