Category Archives: WOD


nov

05

2014

WOD 06112014

Muscle Snatch 1-1-1-1-1-1-1 Power Snatch 1-1-1-1-1-1-1 Squat Snatch 1-1-1-1-1-1-1


nov

04

2014

WOD 05112014

A. STRENGTH: Strict HSPU 3 x Max Reps   B. EMOM 18′ (Every 6′) 400m Row 20 Burpees 10 Déficit HSPU


nov

03

2014

A. STRENGTH: Back Squat 7-7-7-7-7   B. HRI (High Resistance Intervals) 10 x 15 sec on : 45 sec off Heavy Sled Sprint   C. 3 Rounds: 1′ to 1-5 Legless Rope Climb 1′ Rest 1′ to 10-15 Deficit Push Ups 1′ Rest


nov

02

2014

WOD 03102014

A. STRENGTH: Thrusters 3-3-2-2-2-1-1-1   B. For Time: 1-2-3-2-1 of: 5 Pull up, 5 Burpee, 5 Box jumps 2 -4-6-4-2 of: Thrusters 70/45kg  


oct

30

2014

WOD 31102014

“Fight Gone Bad” 3 rounds of: Wall-ball (Max Reps) Sumo deadlift high-pull, 32’5/20kg (Max Reps) Box Jump (Max Reps) Push-press, 32’5/20kg (Max Reps) Row (Calories)  


oct

29

2014

WOD 30102014

A. SKILLS: Bar Muscle Up   B. AMRAP 9′: 150 Wallball Shots 30 Bar Muscle Ups*   * Coach’s Notes: If you don’t have a muscle up, do 4 pullups and 4 Push Ups


oct

28

2014

WOD 29102014

A. For Time: 10 Legless Rope climb 50m Sprint   B. For Time: 21/18/15/12/9/6* Pull Ups Sit Ups *50m Walking lunge (20/10kg)  


oct

27

2014

WOD 28102014

A. SKILLS: Handstand Push Ups   B. AMRAP 18′: 28 Burpees 10 Strict HSPU


oct

26

2014

WOD 27102014

A. STRENGTH: Front Squat 5-5-5-5-5 (3″ pause)   B. For Time: 100 Double Unders 12 C&J (60/40kg) 12 Kb Swing (24/16kg) 75 Double Unders 12 Front Squat (60/40kg) 12 Kb Swing 50 Double Unders 12 Push Press (60/40kg) 12 Kb Swing 25 Double Unders 12 Thrusters (60/40kg) 12 Kb Swing   Muchas gracias a Marc Ordeig por hacernos disfrutar de este WOD el pasado sábado!!


oct

23

2014

WOD 24102014

A. EMOM – For 12 minutes, every 30 seconds 1 Clean @70-75% B. 21/15/9* Squat Clean (80/55kg) Toes to Bar   * After each set, 30 Double Unders  



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