WOD 21112014

A. STRENGTH: Power Snatch 3-3-3-3-3-3   B. “OPEN GAMES WORKOUT 14.1″ AMRAP 10′: 30 Double Unders 15 Power Snatch (35/25kg)

WOD 20112014

A. STRENGTH: Weighted PullUps 3-3-2-2-2-1-1-1   B. “Chelsea” EMOM 30′: 5 Pull Ups 10 Push Ups 15 Squats  

WOD 19112014

A. STRENGTH: Deadlift 5-5-5-5-5-5   B. 21/15/9 Deadlift (110/85kg) Burpee Toes to Bar

WOD 18112014

GYMNASTIC DAY

WOD 17112014

A. STRENGTH: 20′ to 5RM Squat clean   B. AMRAP 20′: 5 Squat Clean @75% of 5RM 1 Rope Climb 30 Mountain Climbers

WOD 14112014

A. 20′ to Max Height Box Jump   B. AMRAP 18′: 15 Kb Swing (32/24kg) 15 Box Jump 15 V-Ups

WOD 13112014

A. STRENGTH: BEHIND THE NECK SNATCH GRIP PUSH PRESS + OHS 2x 5+1 3×3+1   B. “Nancy” 5 Rounds: 400m Run 15 OHS (42’5/30kg)

WOD 12112014 “IÑAKO’s BIRTHDAY”

50 Row Cal/100 Double Unders 5 Thrusters (70/45kg) 10 HSPU 15 Kb Swing (32/24kg) 40 Row Cal/80 Double Unders 5 C&J (70/45kg) 10 Chest to Bar 15 m Handstand Walk 30 Row Cal/60 Double Unders 5 Thrusters 10 HSPU 15 Kb Swing 20 Row Cal/40 Double Unders 5 C&J 10 Chest to Bar 15 m Handstand Walk 10 Row Cal/20 Double Unders 30 m Walking…

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WOD 11112014

A. SKILLS: Strict Toes To Bar B. WOD 4 Fit For All Throwdown: For Time: 50 WallBall Shots 3 Rounds of: 20 Ring Dips 20 Toes To Bar 50 WallBall Shots  

WOD 10112014 “IOSU ARROYO’S BIRTHDAY”

A. STRENGTH: Back Squat 5-5-3-3-3-1-1-1   B. Tabata: Back Squat (35/20kg) 20″ Squatting 10″ Resting at the bottom position   C. 1Mile Run (20/10kg)