Category Archives: WOD


dic

19

2019

WOD 20122019

A. SKILLS: Handstand Walk   B. For time: 100m Handstand Walk* * Every 3’, starting in 00:00 20m Farmer Carry 20m Bear Hug Carry


dic

18

2019

WOD 19122019

“KELLY”   5 Rounds: 400m Run 30 Box Jumps 30 Wallball Shots


dic

17

2019

WOD 18122019

A. STRENGTH: Squat Clean EMOM 12’: 1@65%+ B. EMOM 15’: 1) 5-7 Squat Clean (TnG) @40% of A 2) 20 V-Ups 3) 5-7 Squat Clean (DnG) 4) 20 Back Extensions 5) Rest, Nose Breathing


dic

16

2019

WOD 17122019

A. STRENGTH: Chin Ups 5-5-3-3-3-1-1-1   B. AMRAP 14’: 20 Db Snatch (alt) 10 Chin Ups 10 Mountains Climbers


dic

12

2019

WOD 13122019

“FRIDAY TEAMS”   3 Rounds (team of 4): 400m Run (all) 40 Goblet Squat (32/24kg) 40 DB Hang Power Clean (2×22’5/15kg) 40 DB Push Jerk


dic

11

2019

WOD 12122019

A. SKILLS: Dragonfly   B. AMRAP 12’: 18 DB Box Step Over (2×22’5/15kg) 15 Cal Assault Bike 12 Toes to Bar


dic

11

2019

WOD 11122019

4 Rounds: 20 cal AB 20 cal Row 20 Burpees 200m Run


dic

08

2019

TWIN COACHES’ BIRTHDAY

A. STRENGTH: Snatch EMOM 12’: 1@65%+ B. 3 Rounds: 7 Muscle Ups 12 Squat Snatch (70/45kg) 83 Double Unders



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