sep
25
2015
WOD 25092015
A. EMOM 10′: Even: 3 x Heavy SDHP Odd: 5 x Ring Dips AHAP B. 4 Rounds for Max Reps: 1′ Cal Row 1′ Push Ups 1′ SDHP (35/20kg) 1′ Shuttle Run 1′ Rest
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sep
23
2015
WOD 24092015 “FRODO’s BIRTHDAY”
A. AMRAP 28′: 5 Wall Climbs 10 Toes to Bar 20 Box Jumps * * After each round, perform 28 OH Walking Lunges (20/10kg)
sep
22
2015WOD 23092015
A. STRENGTH: Front Squat 3-3-3-3-3-3 B. 5 Rounds of: 1 Muscle Up 3 Front Squat (90/65kg) 5 Burpees* * Add one Rep each Round
sep
21
2015
WOD 22092015
A. Test de Cooper: AMRAP 12′ Run B. 3 Rounds of: 10″ Hollow Hold 10 Hollow Rock 10″ Hollow Hold 30″ Hollow Hold Left Side 30″ Hollow Hold Right Side 10 Plank Push 30″ Plank With Elbows Blocked 30″ Plank 10 Push Ups from Plank 10 Hollow Rock
sep
20
2015
WOD 21092015 “SAIOA’s BIRTHDAY”
A. STRENGTH: Strict Pull Ups 3 x Max Reps B. AMRAP 15′: 21 Wallball Shots 15 Pull Ups 9 Burpee Box Jumps
sep
17
2015
WOD 18092015 “PAU’s TRIBUTE”
A. SKILLS: Handstand Walk B. 4 Rounds of: 1′ Max Reps HSPU 1′ Max Reps Box Jumps 1′ Max Reps Double Unders 3′ Rest
sep
16
2015
WOD 17092015
A. STRENGTH: Deadlift 4-4-4-4-4-4 B. EMOM 12′: Even- Kb Single Leg Deadlift 12 Odd- Kb Russian Step 12
sep
15
2015
WOD 16092015
A. STRENGTH: Back Squat 3-3-3-3-3-3-3 B. 21/15/9 Back Squat @60% of A Ring Dips
sep
14
2015WOD 15092015
A. EMOM 40′ 1- 30 Double unders 20 V-ups 2- 12 Ket Swing (24/16) 8 burpees 3- 6 Box jump 14 Wall ball 4- ROW cal (20/15) 5- Rest
sep
13
2015WOD 14092015
A. STRENGTH: 5 Rounds: 7 press shoulder + 5 push press + 3 split jerk B. WOD: 7 Rounds FOR time: 7 push press (60/40) 7 burpees box jump 7 toes to bar 100m farmers carry (24/20)