Category Archives: WOD


oct

07

2019

WOD 08102019

A. STAMINA: Strict Pull Ups 3 x Max Reps   B. AMRAP 9’: 15 Pull Ups 30m Bear Crawl 10 Cal Assault Bike


oct

06

2019

WOD 07102019

A. STRENGTH: Deadlift In a 20’ window, reach a H3 then, 1 x AMAP @85% of A   B. 3-4 Rounds for Quality: Lateral Wallball Throw x 10/side 10 Tempo Squats (3030)


oct

03

2019

WOD 04102019

“FRIDAY TEAMS”   Teams of 4 AMRAP 20’: 800m 40 Box Jump Over 40 Slam Ball (30/20kg) 40 burpees over the slam ball  


oct

02

2019

WOD 03102019

A. STRENGTH: Squat Clean In a 20’ window, reach a H1   B. AMRAP 1’: Max Squat Clean @70% of A 3’ Rest C. AMRAP 1’: Max Squat Clean @65% of A 3’ Rest D. AMRAP 1’: Max Squat Clean @60% of A


oct

01

2019

WOD 02102019

A. STRENGTH: Bench Press 5-5-5-5-5   B. For time: 200 Push Ups *   * EMOM: 30 Double Unders


sep

30

2019

WOD 01102019

A. STRENGTH: Back Squat In a 20’ window, reach a H3 Then, 1 x AMAP @85% of H3   B. EMOM 8’: 1) Wall Sit Hold 40” 2) 15-20 Good Morning (20/15kg)


sep

30

2019

WOD 30092019

“OPEN GAMES 16.3”   AMRAP 7’: 10 Power Snatch (35/25kg) 3 Bar Muscle Up


sep

27

2019

WOD 27092019

A. STAMINA: Strict HSPU 3 x Max Reps   B. AMRAP 10’: 12 HSPU 24 Kb SDHP (32/24kg) 200m Run


sep

25

2019

WOD 26092019

A. SKILLS: Box High Jump 20’ to reach your highest Box Junp   B. For Time: 14/12/10/8/6/4 Devil Press (22’5/15kg) 21/18/15/12/9/6 Box Jump


sep

24

2019

WOD 25092019

Workout 18.1 Complete as many rounds as possible in 20 minutes of: 8 toes-to-bars 10 Db hang clean and jerks (22’5/15kg) 14-cal. row



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