Category Archives: WOD


dic

27

2022

WOD 28122022

ENDURANCE 10 Rounds: 8 Kb Swing (24/16kg) 8 Burpees Over the Kb 200m Run


dic

26

2022

WOD 27122022

A. WEIGHTLIFTING: JERK EMOM 12′: 1 @65%+ B. AMRAP 10′: 3-6-9-12-15… Hang Power Clean (45/30) Shoulder to OverHead Double Unders (x5)


dic

18

2022

WOD 19122022

For time: 800m Run + 4 Rounds of: 10 Thrusters (50/35kg) 10 chest 2 bar 20 V-ups + 800m Run


dic

15

2022

WOD 16122022

6 Rounds: 9 Bar Muscle Up 15 Deadlift (100/70kg) 21/18 Cal Row


dic

14

2022

WOD 15122022

A. WEIGHTLIFTING: Clean RM in 20′ B1. Max Squat Clean in 1′ @70% B2. Max Squat Clean in 1′ @65% B3. Max Squat Clean in 1′ @60% 3′ rest between sets


dic

13

2022

WOD 14122022

A. SKILLS: Handstand Walk B. 3 Rounds: 20m dual Db Front Racked Walking Lunges 15 HSPU 3 Rounds: 14 Dual Db Box Step Up 10m HSW


dic

12

2022

WOD 13122022

ENDURANCE: 4 Sets of 4’on: 3′ off 4′ AMRAP: 15/12 cal (rotate b/w sets) 200 m run 12 box jump over


dic

06

2022

WOD 07122022

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


dic

05

2022

WOD 06122022

For time 50 KB deadlifts @ 2 x 32/24kg 30 Box jump overs (90/70cm) 50 Toes to Bar 30 Box jump overs 40/30 (cal) SkiErg 50 KB deadlifts


dic

01

2022

WOD 02122022

FRIDAY TEAMS 5 Rounds: (teams of 3) 3 Relay Legless rope climbs 20 Sync V’ups 30m Relay Handstand walk 200m Run



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