ago
13
2014WOD 14082014
A. SKILLS: Muscle Up B. WORKOUT 14.4 AMRAP 14′: 60-calorie row 50 toes-to-bars 40 wall-ball shots 30 cleans (60/42’5kg) 20 muscle-ups
Blog
ago
12
2014WOD 13082014
Shoulder Press 5-5-5-5-5 Push Press 3-3-3-3-3 Jerk 1-1-1-1-1
ago
12
2014WOD 12082014
10 1-minute rounds of: 3 Back Squat @75-80% 1RM 60m shuttle sprint (5 m, 10 m, 15 m) Max reps burpees Rest 2 minutes
ago
10
2014WOD 11082014
A. SKILLS: Turkish Get Up B. 5 Rounds of: 5 TGU (Each Arm) 30 Russian Step Up (Front Racked Bar) 20 Knees to Elbows
ago
07
2014WOD 08082014
A. 3 Rounds of: 1′ Handstand Wall Facing Hold 3 Rope Climbs 15 Hollow Rocks B. AMRAP 15′: 10 Deficit HSPU 50 Double Unders
ago
06
2014WOD 07082014
A. STRENGTH: Front Squat 5-5-3-3-3-1-1-1 B. “Fran” 21/15/9 Thrusters (42’5/30kg) Pull Ups
ago
05
201406082014
A. EMOM 12′ Odd: 24 ket swing Even: 12 Burpees B. For time: 100 ket swing 400m run 100 globet squat 400m run 100 dumbell shoulder to overhead 400m run 100 hand realease push ups 400m run 60 burpees
ago
05
2014WOD 05082014
A. STRENGTH: Deadlift 5-5-5-5-5 b. WOD: 5 Rounds 10 Deadlift (110/70) 20 Wall ball
ago
03
2014WOD 04082014
EMOM 12′ 3 Reps Snatch For time: 10-9-8-7-6-5-4-3-2-1 Snatch (60/40) 1-2-3-4-5-6-7-8-9-10 Pull-ups
jul
31
2014
WOD 01082014
WOD 01082014 A. Bench press 8-6-4-2-4-6-8 B. for time: 21-15-9 – Floor press – HSPU – Toes to Bar