oct
10
2022WOD 11102022
WOD For time: 3–6–9–12–9–6–3 Shuttle run (=15m) Deadlift @ 125/85kg Bar-facing burpee (2x) 7.5m Handstand walk each round
Category Archives: WOD
oct
09
2022WOD 10102022
A. STRENGTH: Weighted Pull Ups 5 x 3 B. EMOM 16′ 1) 8-12* DB thrusters + 8-12* Toes-to-bar 2) Row for calories 3) 6-8* DB Devil’s press + 8-12* Chest-to-bar 4) Rest
oct
06
2022WOD 07102022
FRIDAY TEAMS AMRAP 25′: 400m Run 20 Worm Sync Burpees 10 Worm Thrusters
oct
04
2022WOD 05102022
A. WEIGHTLIFTING: Snatch Pull + Low Hang Snatch Every 75″ x 10: (1+1) @65%+ B. AMRAP 8′ 8 Snatch (50/30) 12 Toes to ring 8 Box jump over
oct
03
2022WOD 04102022
A. STRENGTH: Back Squat 5 x 3 @84%+ B. EMOM 8′: 1) 1 Leg Deadlift x 10 2) 15-20 Calves/Tibialis
sep
29
2022WOD 30092022
A. SKILLS: Rope Climb B. EMOM 10′: 1) 2-4 Rope climbs 2) 1 Suicide Rest 4′ EMOM 10′: 1) 6 Dual KB Clean and jerks + KB front rack walking lunges in the remaining time 2) Assault Bike for calories
sep
28
2022WOD 29092022
A. WEIGHTLIFTING: Clean Pull + Low Hang Clean Every 75″ x 10: (1+1) @65%+ B. AMRAP 15′: 400m Run 27 Push Ups 9 Hang Squat Clean (70/50kg)
sep
27
2022WOD 28092022
A. STRENGTH: ChinUps 5×4 B. 4 Rounds: 20 Pull Ups 15 Burpees to target 5 Slam Ball Clean (70/50kg)
sep
26
2022WOD 27092022
ENDURANCE: 3 Sets of 10 Rounds: 30″ Steady Pace 20″ Medium/hard Pace 10″ Sprint 3′ Rest bw Sets
sep
22
2022WOD 23092022
WOD: (By couples) 2 Rounds: 40 DB Sync Snatch (30/22’5) 30 Clapping Burpees 1200m Run