jun
06
2018WOD 07062018
EMOM 40’: 1) 5 Power Snatch (tng) @40% 1RM 2) 5 Pull ups 10 Push ups 15 Squats 3) 5 Power Clean & Jerk (tng) 4) 8-20 Assault Bike Cal 5) Rest
Category Archives: WOD
jun
05
2018WOD 06062018
4 Intervals 4’ ON : 3’ OFF AMRAP: 12 Wall Ball Shots 10 kb Box Step Up (32/24kg) 20 Double Unders
jun
04
2018WOD 05062018
A. STRENGTH: Thrusters 20’ to reach a heavy 3 B. 3 Rounds: 500m Row 21 Thrusters (40/25kg) 12 Burpees Facing the Bar
jun
03
2018WOD 04062018
A. STRENGTH: Shoulder Press 7-7-7-7-7 B. AMRAP 9’: 3 Wall Climb 9 Chin Ups 15 V-ups
may
31
2018WOD 01062018
“FRIDAY TEAMS” 4 rounds for time of: 200m Run (pairs) 25 Chest-to-bar (pairs) 10 Synchro Shoulder to Overhead (team) @60/40kg
may
30
2018WOD 31052018
EMOM 40’: 1) 8-20 Cal Row 2) 8-20 Cal Assault Bike 3) 200m Run 4) Rest (nose breathing)
may
29
2018WOD 30052018
A. EMOM 12’: 1) Accumulate 20-30” L-Sit 2) Accumulate 20-30” Arch Hold B. EMOM 20’: 1) Top of the Rings Hold 30-40” 2) Chin Up Hold 30-40” 3) Bottom of the Rings Hold 30-40” 4) Handstand Hold 30-40”
may
28
2018WOD 29052018
A. STRENGTH: Squat Clean EMOM 12’ x 1 Rep @65%+ B. 3 Rounds of: 7 Squat Clean (90/60kg) 14 Deficit HSPU 28 Box Jump Over 56 Double Unders
may
28
2018WOD 28052018
A. STRENGTH: Deadlift 8-8-8-8-8 B. 4 Rounds for quality: 12 One Leg Kb Deadlift 12 Front Racked Kb Box step up
may
24
2018WOD 25052018
“BLAKE” 4 Rounds of: 40m Walking lunges Overhead (20/10kg plate) 30 box-jumps 20 wall-ball shots 10 handstand push-ups