dic
01
2019WOD 02122019
A. STRENGTH: Power Snatch EMOM 15’: 1@65%+ B. 3 Rounds: 10 Power Snatch (70/50kg) 20 Burpee over the Bar
Category Archives: WOD
nov
27
2019WOD 28112019
“EVA” 5 Rounds: 800m Run 30 kb swing (32/24kg) 30 pull ups
nov
26
2019WOD 27112019
A. STAMINA: Strict Ring Dips 3 x Max Strict Ring Dips B. For time: 21/15/9 Ring Dips Kb Front Racked Walking Lunges (2 x 24/16kg) Kb SDHP (36/28kg)
nov
25
2019WOD 26112019
A. STRENGTH: Front Squat In a 20’ window, reach a H2 Then, 1 x AMAP @85% of H2 B. EMOM 8’: 1) 40” Hollow Hold 2) 3-5 Negative Hamstrings
nov
25
2019WOD 25112019
A. STRENGTH: Power Clean EMOM 15’: 1 @65%+ B. AMRAP 9’: 3-6-9-12-15… HSPU 3 Power Clean (60/40kg)* * Every 2 rounds of HSPU, add 10kg
nov
21
2019WOD 22112019
A. STRENGTH: Strict Press In a 20′ window, reach a H2 Then, 1xAMAP @85% of H2 B. 4 Rounds for Quality: 10 DB Inclined Bench Press 12 KB Row
nov
20
2019WOD 21112019
A. SKILLS: Kb Clean & Jerk B. For time: 1-2-3-4-5-6-7-8-9-10 Kb C&J/Each arm (24/16kg) Row Cal Burpee over the kb
nov
19
2019WOD 20112019
A. STAMINA: Strict T2B 3 x Max Reps B. 4 Rounds for time: 400m Run 21 Kb Swing (24/16kg) 12 T2B
nov
18
2019WOD 19112019
A. STRENGTH: Drop Snatch EMOM 12’: 1 Rep @AHAFA B. For time: 21/15/9 OHS (50/35kg) Hollow Rocks
nov
17
2019WOD 18112019
“CINDY” AMRAP 20’: 5 Pull Ups 10 Push Ups 15 Squats