oct
03
2019WOD 04102019
“FRIDAY TEAMS” Teams of 4 AMRAP 20’: 800m 40 Box Jump Over 40 Slam Ball (30/20kg) 40 burpees over the slam ball
Category Archives: WOD
oct
02
2019WOD 03102019
A. STRENGTH: Squat Clean In a 20’ window, reach a H1 B. AMRAP 1’: Max Squat Clean @70% of A 3’ Rest C. AMRAP 1’: Max Squat Clean @65% of A 3’ Rest D. AMRAP 1’: Max Squat Clean @60% of A
oct
01
2019WOD 02102019
A. STRENGTH: Bench Press 5-5-5-5-5 B. For time: 200 Push Ups * * EMOM: 30 Double Unders
sep
30
2019WOD 01102019
A. STRENGTH: Back Squat In a 20’ window, reach a H3 Then, 1 x AMAP @85% of H3 B. EMOM 8’: 1) Wall Sit Hold 40” 2) 15-20 Good Morning (20/15kg)
sep
30
2019WOD 30092019
“OPEN GAMES 16.3” AMRAP 7’: 10 Power Snatch (35/25kg) 3 Bar Muscle Up
sep
27
2019WOD 27092019
A. STAMINA: Strict HSPU 3 x Max Reps B. AMRAP 10’: 12 HSPU 24 Kb SDHP (32/24kg) 200m Run
sep
25
2019WOD 26092019
A. SKILLS: Box High Jump 20’ to reach your highest Box Junp B. For Time: 14/12/10/8/6/4 Devil Press (22’5/15kg) 21/18/15/12/9/6 Box Jump
sep
24
2019WOD 25092019
Workout 18.1 Complete as many rounds as possible in 20 minutes of: 8 toes-to-bars 10 Db hang clean and jerks (22’5/15kg) 14-cal. row
sep
23
2019WOD 24092019
A. STRENGTH: Front Squat In a 20’ window, build a H4 Then, 1 x AMAP @85% of H4 B. 3 Rounds for Quality: 10 Strict Toes To Bar 10 Box Step Up @AHAFA
sep
22
2019WOD 23092019
A. STRENGTH: Power Snatch Every 90″ x 9: 1.1.1 @65%+ B. 4 Rounds for time: 5 Power Snatch (80/55kg) 15 Ring Dips