Category Archives: WOD


jul

27

2014

WOD 28072014

“COACH JULS’ BIRTHDAY”   A. STRENGTH: Back Squat 7-7-7-7-7   B. 21/18/15/12/9/6/3 * Pull Ups Sit Ups   * Before each Round,  50m Walking Lunges (20/15kg)


jul

24

2014

WOD 25072014

A. STRENGTH: Snatch Balance 3-3-3-3-3-3   B. OPEN WORKOUT 14.2 Every 3 minutes for as long as possible complete: From 0:00-3:00 2 rounds of: 10 overhead squats (42’5/30kg) 10 chest-to-bar pull-ups From 3:00-6:00 2 rounds of: 12 overhead squats 12 chest-to-bar pull-ups From 6:00-9:00 2 rounds of: 14 overhead squats 14 chest-to-bar pull-ups  


jul

23

2014

WOD 24072014

A. SKILLS: Handstand Walk   B. For time: 3-minute handstand hold 100 squats 50-meter handstand walk 100 squats 30 handstand push-ups  


jul

21

2014
WOD 22072014

WOD 22072014

A. STRENGTH: Shoulder Press 3-3-3-3-3-3   B. EMOM 20′: 1st Min: 5 Pull Ups 10 Push Ups 15 Squats 2nd Min: 5 Push Jerk (70/55kg) 3rd Min: 3 Muscle Ups 5 HSPU 8 Kb Swing (32/24kg) 4rd Min: 250m Row


jul

20

2014

WOD 21072014

A. STRENGTH: Front Squat 5-5-3-3-3-1-1-1   B. 7 Rounds For Time: 5 Front Squat (80/65kg) 10 Wall Ball Shots 200m Run


jul

18

2014

WOD 18072014

A. STRENGTH: OHS 5-5-3-3-3-1-1-1 B. WORKOUT 14.1* AMRAP 10′ 30 double-unders 15 Power Snatch (35/25kg) * Este WOD ya lo hicimos en febrero… Es hora de comprobar progresos!!


jul

17

2014

WOD 17072014

A. STRENGTH: Strict Pull Ups 20′ to 2RM B. 2 Rounds of: 50 SDHP (35/20kg) 40 V-Up 30 Pull Ups


jul

16

2014

WOD 16072014

A. “Kelly” 5 rounds: 400 meter run, 30 box jumps 30 wall-ball shots B. Cash Out: 500 Double Unders


jul

15

2014

WOD 15072014

A. Every 90 seconds, for 15 minutes (10 sets): Clean x 1 rep Loads per set (by %) – 55, 65, 70, 75, 80, 85, 85, 90, 90, 90-95 B. 15-12-9-6-3 Squat Clean (60/45kg) Toes To Bar HSPU



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