Category Archives: WOD


sep

24

2014

WOD 25092014

A. STRENGTH: Power Snatch TnG 10-7-7-5-3   B. AMRAP 12′: 10 Snatch (35/20kg) 15 Box Jumps 15 Snatch (50/35kg) 15 Box Jumps 20 Snatch (60/45kg) 15 Box Jumps 25 Snatch (70/55kg) 15 Box Jumps 30 Snatch (80/65kg) 15 Box Jumps


sep

22

2014

WOD 23092014

A. STRENGTH: Weighted Pull Ups 3-3-3-2-2-2-1-1-1   B. AMRAP 8′: 8 Burpee Pull Ups 8 Kb Swing (32/24kg) 8 Toes to Bar


sep

21

2014

WOD 22092014

A. STRENGTH: Clean + Jerk + BN Jerk + OH Squat 1-1-1-1-1-1-1   B. 21/15/9 Wallball Shots Squat Clean (60/40kg) Sit Ups


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  



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