WOD 13112018

A. STRENGTH: Power Clean 20’ to Reach a Heavy 2 B. 3 Rounds for time: 6 Power Clean (80/55kg) 4 Front Squat 2 Shoulder to Overhead 200m Run

WOD 12112018

A. STRENGTH: Strict Press 2-2-2-2-2 B. Tabata This: B1. Hollow Rocks B2. Superman B3. Russian Twist

WOD 09112018

“AMANDA” For Time: 9/7/5 Muscle Ups Squat Snatch (60/43kg)

WOD 08112018

A. SKILLS: Triple Unders B. EMOM 20’: 1) Handstand Hold 40” 2) Chin Up Hold 30” 3) L-Sit Hold 30” 4) Arch Hold 40” 5) Rest

WOD 07112018

A. EMOM 10’: 1) 3-5 SDHP @AHAFA 2) 7-15 Ring Dips   B. AMRAP 12’: 5 Ring Dips 10 SDHP (45/30kg) 20 Front Racked Walking Lunges

WOD 06112018

A. STRENGTH: Back Squat 4-4-4-4-4   B. CASH OUT: 1 x AMAP @90% of A   C. 3 Rounds: 15 Good Morning (20/15kg) 20 Box Jump 45” Seated Hold  

WOD 05112018

A1. Run/Row/Assault Bike for 9’ then, AMRAP 5’: 5 Toes to Bar 7 Burpees 9 WallBall Rest 6’   A2. Repeat A1 changing the monostructural task.

WOD 02112018

“FRIDAY TEAM”   Teams of 4 Athletes: 2 Rounds of: Couple A: 400m Run Couple B: Max Sh2oh / Front Rack hold Then… 2 Rounds of Couple A: 400m Run Couple B: Medball Cleans Alternated Then… 2 Rounds of Couple A: 400m Run Couple B: Max Toes to Bar / Bar Hold Then… 2 Rounds of Couple A: 400m Run Couple B: Cal Assault Bike…

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WOD 31102018

A. STRENGTH: Pull Ups 5-5-3-3-3-1-1-1   B. 21/15/9 for time: Pull Ups Push Ups V-Ups

WOD 30102018

A. STRENGTH: Thrusters 20’ to Reach a Heavy 3   B. AMRAP 8’: 200m Run 15 Box Jump 10 Thruster  (50/32’5kg)