abr
02
2019WOD 03042019
A. SKILLS: Triple Unders B. EMOM 16’: 1) 40” Double Kb Front Racked Walk 2) 30-50 Double Unders 3) 40” Arch Hold 4) 40” Max Wallball Shots
Category Archives: WOD
abr
01
2019WOD 02042019
A. STRENGTH: Back Squat In 20’, Reach a Heavy 3 Then, 1 x AMAP @85% B. 3 Rounds for quality: 5 Negative Hamstrings 40” Hollow Hold
mar
31
2019WOD 01042019
A. STRENGTH: Pull Ups 5-5-5-5-5 B. 3 Rounds: 600m Run 30 Russian Kb Swing (32/24kg) 20 Pull Ups
mar
28
2019WOD 29032019
A. STRENGTH: Front Squat In 20’, reach a Heavy 4 Then, 1 x AMAP @85% of H4 B. EMOM 8’: 1) 30” L-Sit 2) 40” Max Good Morning (20/15kg)
mar
27
2019WOD 28032019
For Time: 10 Power Snatch (60/40kg) 20 Toes to Bar 30 Box Jump Over 40 Push Ups 50 Cal Assault Bike
mar
26
2019WOD 27032019
10 Rounds of 2’ On : 2’ Off 400m Run Max Burpees
mar
25
2019WOD 26032019
A. STRENGTH: Push Jerk Every 75” x 10: 2 @65%+ B. 7 Rounds: 5 Push Jerk (50/30kg) 10 Deadlift 15 Box Jump
mar
24
2019OPEN GAMES 19.5
For Time (T.C. 20’): 33/27/21/15/9 Thrusters (43/29kg) Chest 2 Bar Pull Ups
mar
21
2019WOD 22032019
A. STRENGTH: Clean & Jerk Every 90” x 10: (2+1)@65%+ B. For time: Buy in: 800m Run Then, 20 Squat Clean & Jerk (60/40kg) Cash Out: 800m Run
mar
20
2019WOD 21032019
A. STRENGTH: Rings Dips 3-3-3-3-3 B. For time: 21/15/9 Ring Dips KB SDHP (32/24kg) * After every round, 2 Rope Climb