ago
07
2019WOD 08082019
A. STRENGTH: Split Jerk Every 75” x 12: 2 Split Jerk @65%+ B. 6 Sets of 1’ Max Reps : 1’ B1. Shoulder To Overhead (45/30kg) B2. Double Unders
Category Archives: WOD
ago
05
2019WOD 06082019
A. STRENGTH: Pull Ups 4-4-4-4-4 B. AMRAP 14’: 15 Pull Ups 30m Bear Crawl 45 Air Squats
ago
04
2019WOD 05082019
A. STRENGTH: Thrusters In 20’, reach a H6 B. For Time: Buy in, 50/35 AB Cal Then, 10-9-8-7-6-5-4-3-2-1 Thrusters (70/50kg) Bar Facing Burpees
ago
01
2019WOD 02082019
“FRIDAY TEAMS” AMRAP 25’: (teams of 3) 400m Run 15 Slam Ball Over the Shoulder (50/40kg) 30m Handstand Walk
jul
31
2019WOD 01082019
A. STRENGTH: Power Snatch EMOM 12’: 1rep @65%+ B. AMRAP 10’: 10 Power Snatch (60/40kg) 20 Hollow Rocks
jul
30
2019WOD 31072019
A. SKILLS: Turkish Get Up B. For time: 10-8-6-4-2 Kb Snatch (left) 10-8-6-4-2 Kb OHS (left) 10-8-6-4-2 Kb Snatch (right) 10-8-6-4-2 Kb OHS (right) 5-4-3-2-1 /per side TGU
jul
29
2019WOD 30072019
A. EMOM 10’: Max Apnea Burpees B. Test: 2k Row
jul
28
2019WOD 29072019
A. STRENGTH: Strict Press In 20’ window, reach a H6 Then, 1 x AMAP @85% of A B. 3 Rounds: Inclined DB Bench Press x (8-10) DB Row x (8-10)
jul
25
2019WOD 26072019
“MADISON TRIPLET” 5 Rounds for time: 450m Run 7 Slam Ball Clean Burpee Over the Box
jul
24
2019WOD 25072019
A. STRENGTH: Deadlift In 20′ Window, H6 Then, 1 x AMAP @85% B. For Quality: 10-8-6-4-2 Top Half Hollow Pulse & Hold Bottom Half Hollow Pulse & Hold V-Ups Hollow Hold 30″ Rest