jun
25
2018WOD 26062018
A. SKILLS: Slam Ball Clean B. For time: (couples) 80 Slam Ball Clean (50/40kg)* * Every 10 reps, perform 10 Synchro Toes to Bar
Category Archives: WOD
jun
24
2018WOD 25062018
For Time: 5 Bar Muscle Up 10 Burpee Box Jump 20 V-ups 30 Wallball Shots 400m Run 50 Kb Swing (32/24kg)
jun
21
2018WOD 22062018
4 Sets of 2 x 600m Run (2’ Rest) Rest 4’ between Sets
jun
19
2018WOD 20062018
A. SKILLS: Butterfly Pull Ups B. 7 Sets of 1’ ON : 2’ OFF 10 Burpee Box Jump Max Pull Ups
jun
18
2018WOD 19062018
A. STRENGTH: Desdlift 7-7-7-7-7 B. CORE FINISHER: 4 rounds of: Alternating V-ups – 10 reps V-ups – 10 reps Side Plank Lifts – 10 reps/side Hollow Hold – 10”
jun
17
2018WOD 18062018
A. STRENGTH: Bear Complex 15’ to Reach Heavy one B. 3 Rounds: 90 Double unders 30 Back Extensions 15 Shoulder to Overhead (70/47’5kg)
jun
14
2018WOD 15062018
A. STAMINA: Strict HSPU 4 x Max Reps B. 10 Rounds: 1 Rope Climb 4 Strict HSPU 8 Kb Swing (32/24kg)
jun
13
2018WOD 14062018
A. STRENGTH: Back Squat 9-9-9-9-9 B. 4 Rounds for quality: 15 Good Morning (20/15kg) 30 Hollow Rock 60” Wall Sit Hold
jun
12
2018WOD 13062018
A. WEIGHTLIFTING: Snatch Balance 2-2-2-2-2-2 B. AMRAP 12’: 10 OHS (70/50kg) 15 Toes to Bar 20 Box Jump
jun
11
2018WOD 12062018
For time: 50 Cal Row 25 Burpees 100 Double Unders 40 Cal Row 20 Burpees 400m Run 30 Cal Row 15 Burpees 100 Double Unders 20 Cal Row 10 Burpees 400m Run 10 Cal Row 5 Burpees