Category Archives: WOD


may

15

2019

WOD 16052019

A. STRENGTH: Strict Press In a 20’ window, reach a H2 then, 1 x AMAP @85% of A   B. EMOM 8’: 1) BB Row x 8-10 2) Chin Up Hold 20-30”


may

14

2019

WOD 15052019

A. SKILLS: Pistols   B. AMRAP 16’: 10 Toes to Bar 20 Pistols Alternating 40m Double Kb Farmer Carry


may

13

2019

WOD 14052019

A. SKILLS: Turkish Get Up 15’ window to max reps alternating   B. 5 Rounds for time: 5 Kb Snatch (Right) 10m Kb OH Walking Lunges (R) 5 Kb Snatch (Left) 10m Kb OH Walking Lunges (L)  


may

13

2019

WOD 13052019

“Tommy V” 21/15/9 Thrusters (50/30kg) 12/9/6 Rope Climb


may

09

2019

WOD 10052019

A. STRENGTH: Pull Ups 5 x AMAP @Wide Grip   B. AMRAP 10’: 10 Pull Ups 15 Wallball Shots 20 Double Unders UB


may

08

2019

WOD 09052019

A. SKILLS: Handstand Hold   B. 10 Rounds: 10 Kb Swing (32/24kg) 10 m Handstand Walk  


may

07

2019

WOD 08052019

A. STRENGTH: Back Squat In a 20’ Window, reach a H2 then, 1 x AMAP @85% of A   B. AMRAP 7’: 30 V-ups 15 Good Morning (20/15kg) 7 Box Jumps (90/70cm)  


may

06

2019

WOD 07052019

3 Rounds of 8’ Cardio : 4’ AMRAP CARDIO: rotate Row/AB/Run AMRAP: 5 Pull Ups 10 Sit Ups 15 Air Squats


may

05

2019

WOD 06052019

A. STAMINA: Power Clean 4 x 10 TnG B. 3 Rounds: 15 Power Clean (60/40kg) 15 Burpees Facing the Bar


may

02

2019

WOD 03052019

“FRIDAY TEAMS” AMRAP 9′: 10 Cal Assault Bike 10 Burpee Box Jump Over 10 Wallball Shots 3 Slam Ball G2OH (50/40kg) REST 2′ Then: 1′ Max Meters Prowler Push 1′ Max DB Snatch (22’5/15kg) 1′ Max Double Unders 1′ Max DB Hang Clean&Jerk



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