oct
23
2014WOD 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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oct
22
2014WOD 23102014
A. STRENGTH: OHS 3-3-2-2-2-1-1-1 B. AMRAP 14′: 5 V-Ups 7 OHS (42’5/30kg) 9 Burpees Facing the Bar
oct
21
2014WOD 22102014 “D-TORRES’ BIRTHDAY”
A. STRENGTH: Snatch 5-5-5-5-5 B. 2 Rounds: 400 m Run 12 Snatch (70/50kg) 8 Ring Dips
oct
20
2014WOD 21102014 “SHUSHI&DANI MESINO’s B’DAY”
A. STRENGTH: Bench Press 3-3-2-2-1-1-1 B. “Barbara” 5 Rounds For Time: 20 Pull Ups 30 Push Ups 40 Sit Ups 50 Squats
oct
19
2014WOD 20102014
A. STRENGTH: Deadlift 7-7-7-7-7 B. 21/15/9 Deadlift (140/110kg) Box Jumps
oct
16
2014WOD 17102014
“The Seven” 7 rounds of: 7 Handstand push-ups 7 Thruster (60/40kg) 7 Knees to elbows 7 Deadlift (112.5/77.5kg) 7 Burpees 7 Kettlebell swings, (32/24kg) 7 Pull ups
oct
15
2014WOD 16102014
A. STRENGTH: Sumo Deadlift High Pull 3-3-3-3-3-3 B. AMRAP 12′: 3 SDHP (35/20kg) 10 Double unders 6 SDHP (35/20kg) 20 Double Unders 9 SDHP (35/20kg) 30 Double Unders and so on…
oct
14
2014WOD 15102014
GYMNASTIC DAY
oct
13
2014WOD 14102014
A. SKILLS: Turkish Get Up B. 3 Rounds For Time: 15 TGU (24/16kg) 30 Kb Swings 400m Run
oct
12
2014WOD 13102014
A. STRENGTH: Back Squat 3-3-3-3-3-3 B. EMOM 18′ 1st 1-3 Rope Climb 2nd 3-5 Strict HSPU 3rd 5-7 Back Squat (80/60kg)