mar
22
2018WOD 22032018
A. STRENGTH: Squat Snatch EMOM 12′ x 1 rep @65%+ B. “Isabel” For time: 30 Snatch (62/43kg)
Category Archives: WOD
mar
21
2018WOD 21032018
A. EMOM 10′: 1) SDHP x 3 @AHAFA 2) Diamond Push Ups x 7-15 B. 21/15/9 for time: SDHP (45/30kg) Shoulder to Overhead Burpees Facing the Bar
mar
20
2018WOD 20032018
For time: (5, 10-5, 20-10-5… 50-40-30-20-10-5 scheme) 5 Wall Climb 10 Squat Clean (60/40kg) 20 Box Jump Over 30 Pull Ups 40 Db Snatch (alternating) 50 Cal Assault Bike
mar
19
2018WOD 19032018
A. STRENGTH: Deadlift 5-5-3-3-3-3+ B. Tabata: Core
mar
16
2018WOD 16032018
“OPEN GAMES 18.4″ For time: 21-15-9 Deadlift (102/70kg) HSPU Then, 21-15-9 Deadlift (143/93kg) Handstand Walk (50ft)
mar
14
2018WOD 15032018
EMOM 40′: 1) 8-20 Cal Row 2) 8-20 Cal Assault Bike 3) 10-25 Box Jumps 4) Rest – Nose Breathing Only
mar
13
2018WOD 14032018
A. SKILLS: Skin the Cat B. 7 Rounds of: 9 Chest to Bar Pull Ups 12 Kb SDHP (36/28kg) 15 WallBall Shots
mar
13
2018WOD 13032018
A. STRENGTH: Back Squat 5-5-3-3-3-3+ B. 3 Rounds: Back Racked Reverse Walking Lunges x 6/side L-Sit Hold x 20-30″
mar
11
2018WOD 12032018
A. STRENGTH: Power Clean EMOM 15′ x 2 reps @65%+ B. AMRAP 12′: 200m Run 5 Power Clean (70/45kg) 10 Burpee over the Bar
mar
09
2018WOD 09032018
“OPEN GAMES 18.3″ 2 Rounds For time: 100 Double Unders 20 OHS (115/80lbs) 100 Double Unders 12 Muscle Ups 100 Double Unders 20 Db Snatch (50/35lbs) 100 Double Unders 12 Bar Muscle Ups