oct
18
2019OPEN GAMES 20.2
AMRAP 20’: 4 Db Thruster (2 x 22’5/15kg) 6 Toes to Bar 24 Double Unders
Category Archives: WOD
oct
16
2019WOD 17102019
A. STRENGTH: Strict Press In a 20’ window, reach a H3 then, 1 x AMAP @85% of H3 B. 3 Rounds of: Top half hollow hold (20 seconds) Bottom half hollow hold (20 seconds) V-up snaps (straight legs) (10 reps) Top half back arch hold (20 seconds) Bottom half back arch hold (20 seconds) Back arch snaps (10 reps)
oct
15
2019WOD 16102019
A. SKILLS: Bar Muscle Up B. Fastest Scenario: 12 Bar Facing Burpees 6 Bar Muscle Ups
oct
14
2019WOD 15102019
A. STRENGTH: Power Clean + Push Jerk Every 75” x 9: 1+2 @65%+ B. AMRAP 8’: 7 Push Jerk (50/35kg) 9 Deadlift 16 Jump Knee Tucks
oct
13
2019WOD 14102019
3 Sets of: 5’ Cardio (alternating Assault Bike, Row and Run) Then, AMRAP 5’: 20 Superman 15 Wallball Shots 10 Box Jump
oct
11
2019OPEN GAMES 20.1
10 rounds for time of: 8 ground-to-overheads (43/30kg) 10 bar-facing burpees Time cap: 15 minutes
oct
09
2019WOD 10102019
AMRAP 24’ 20 Kb Clean & Jerk (24/16kg) 20m Kb OH Walking Lunges 400m Run
oct
08
2019WOD 09102019
A. STRENGTH: OHS Every 90” – 10 x 2 @65%+ B. For time: 3-6-9-12-15-18 OHS (60/40kg) Toes to Bar
oct
07
2019WOD 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
2019WOD 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)