Category Archives: WOD


sep

17

2014

WOD 18092014

A. 3 Rounds for times of: 50 Double-Unders 15 Toes to Bar 1′ Handstand Hold   B. AMRAP 15′: 25m Walking Lunges 10 Burpees 5 Box Jump Over


sep

16

2014

WOD 17092014

Shoulder Press 5-5-5-5-5 Push Press 3-3-3-3-3 Jerk 1-1-1-1-1


sep

15

2014

WOD 16092014

A. STRENGTH: Every 2 minutes, for 10 minutes (5 sets): 4-Stop Halting Snatch Deadlift @ 95-105% of 1-RM Snatch   B. AMRAP 12′: 12 Strict HSPU 24 kb Swings (32/24kg)


sep

14

2014

WOD 15092014

A. STRENGTH: Back Squat 7-7-7-7-7   B. 6 x 90 sec on : 90 sec off 5 Power Clean (60/40kg) 5 C2B Pull up 5 Burpees over the bar  


sep

10

2014

WOD 11092014

A. STRENGTH: OHS 5-5-3-3-3-1-1-1   B. “Nancy” 5 Rounds of: 400m Run 15 OHS (42’5/30kg)


sep

09

2014

WOD 10092014

A. STRENGTH: EMOM 12′ Clean x 1rep @75-85%   B. 5 Rounds: 10 Thrusters (45/30kg) 15 HSPU 20 Ring Dips


sep

08

2014

WOD 08092014

A. STRENGTH: Bench Press 3-3-3-3-3-3   B. 21/15/9* Bench Press @70% 3RM Pull Ups   * After each round, perform 5-3-1 of Rope Climb



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