WOD 19022020

A. STRENGTH: Strict Press In a 20′ window, reach a H5 then, 1 x AMAP @85% of A B. AMRAP 8′: 10 SDHP (32/24Kg) 10 Diamond Push Ups 15 Good Morning (20/15Kg)

WOD 18022020

A. EMOM 8′: 1) Chin Up Hold 40″ 2) Hanging L-Sit 30″ B. 5 Rounds: 7 Chest to Bar 14 Heave DB Snatch (alt)

WOD 17022020

A. STRENGTH: Cluster EMOM 15′: 1 rep @65%+ B. Fastest Scenario: 5 Cluster (60/40kg) 10 Toes to Bar 15 Box Jump Over

WOD 14022020

A. STRENGTH: Deadlift In a 20′ window, reach a H5 then, 1 x AMAP @85% of A B. TABATA this: Lateral Wallball Throw Hold Wall Squat

WOD 13022020

A. STRENGTH: Power Snatch + OHS Every 90″ – 9 x (1+3) @65%+ B. 2 Sets of 5′ On : 3′ Off B1. 400m Run 21 Power Snatch (35/25kg) 15 Chest to Bar Max meters Bear Crawl B2. 400m Run 21 OHS (35/25kg) 15 Chest to Bar Max meters Bear Crawl

WOD 12022020

A. SKILLS: Toes to Bar   B. AMRAP 14’: 75 Double Unders 25 Toes to Bar 25 Double Db Shoulder to OH (22’5/15kg)

WOD 11022020

15 Rounds of 1’ On : 1’ Off   A1. Row for Cal A2. Cal Assault Bike A3. AMRAP: 5 Burpees to target 10m Shuttle Run 15 Air Squats

WOD 10022020

WOD 07022020

“FRIDAY TEAMS”   For Time: 60 Cal Row & AB 30 Synchro Burpee over Worm 30 Worm Thrusters 30 Synchro Burpee over Worm 60 Cal Row & AB

WOD 06022020

A. STRENGTH: HSPU 20′ to reach Max Deficit B. For time: 9/7/5/3 Deficit HSPU Slam Ball Ground to Shoulder