sep
11
2014WOD 12092014 “JUANSA’s BIRTHDAY”
A. STRENGTH: Strict Pull Ups 3 x Max Reps B. ” Cindy” 20 min AMRAP: 5 Pull-ups, 10 Push-ups, 15 Squats.
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sep
10
2014WOD 11092014
A. STRENGTH: OHS 5-5-3-3-3-1-1-1 B. “Nancy” 5 Rounds of: 400m Run 15 OHS (42’5/30kg)
sep
09
2014WOD 10092014
A. STRENGTH: EMOM 12′ Clean x 1rep @75-85% B. 5 Rounds: 10 Thrusters (45/30kg) 15 HSPU 20 Ring Dips
sep
08
2014WOD 09092014 (JULIO jr’s BIRTHDAY)
A. SKILLS: Tire Flip B. By Teams, AMRAP 20′: 5 Tire Flip (each one) 10 Kb Swings 15 Knees to Elbows
sep
08
2014WOD 08092014
A. STRENGTH: Bench Press 3-3-3-3-3-3 B. 21/15/9* Bench Press @70% 3RM Pull Ups * After each round, perform 5-3-1 of Rope Climb
sep
04
2014WOD 05092014
A. STRENGTH: Snatch 3-3-3-3-3-3 B. “Amanda” 9-7-5 reps, for time of: Muscle-up Squat snatch (60/45kg)
sep
03
2014WOD 04092014
A. STRENGTH: Front Squat 3-3-2-2-2-1-1-1 B. 4 Rounds “If you go, I go” 15 Shuttle Run (10m) 15 Burpee facing the Bar 15 Hang Power Clean (60/45kg)
sep
02
2014WOD 03092014
A. STRENGTH: Kb Shoulder Press 3-3-3-3-3-3 (each arm) B. AMRAP 12′: 50 Kb Swing (24/16kg) 40 Box Jumps 30 Pull Ups
sep
01
2014WOD 02092014
“Triple 3″ For time: Row 3,000 meters 300 double-unders Run 3 miles Time Cap: 45′
ago
31
2014WOD 01092014
1 rep max Weighted Pistol each leg 1 rep max Weighted Push Up 1 rep max Weighted Pull Up