WOD 25012018

For time 1000 – 800 – 600 – 400m Run 90/70 – 70/55 – 50/40 – 30/20 cal Row 80/60 – 60/40 – 40/20 – 20/10 cal Assault bike

WOD 24012018

A. STRENGTH: Split Jerk 20′ to Reach 1RM   B. 4 Rounds: 5 Shoulder to Overhead (80/60kg) 15 Box Jumps 25 Wallball Shots

WOD 23012018

“OPEN GAMES 16.3″   AMRAP 7′: 10 Power Snatch (34/25kg) 3 Bar Muscle Ups

WOD 22012017

A. STRENGTH: Front Squat 5-5-3-5-5-5+   B. Tabata This: B1. V-Ups B2. Kb Swing (24/16kg)

WOD 19012017

Run for Distance: 1′ Work : 15″ Recovery : 1′ Rest 2′ Work : 30″ Recovery : 1′ Rest 3′ Work : 1′ Recovery : 1′ Rest 4′ Work : 2′ Recovery : 1′ Rest 5′ Work : 3′ Recovery : 1′ Rest 4′ Work : 2′ Recovery : 1′ Rest 3′ Work : 1′ Recovery : 1′ Rest 2′ Work : 30″ Recovery : 1′ Rest…

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WOD 18012017

A. STRENGTH: Deadlift 5-5-3-5-5-5+   B. 4 Rounds: B1. Back Racked Walking Lunges x 6/side B2. Kb Row x 8/side Rest 2′

WOD 17012017

A. STRENGTH: Bench Press 5-5-3-5-5-5+   B. For time: 200 Push Ups*   * Every 5′, 400m Run

WOD 16012017

A. EMOM 10′: 1) 10 Strict Toes to Bar 2) 40″ Handstand Hold   B. AMRAP 14′: 5 Wall Climbs 10 Toes to Bar 20m kb Farmer Carry

WOD 15012017

A. STRENGTH: Squat Snatch 20′ to Reach 1RM   B. “Open Games 17.3″ Prior to 8:00, complete: 3 rounds of: 6 chest-to-bar pull-ups 6 squat snatches (43/29kg) Then, 3 rounds of: 7 chest-to-bar pull-ups 5 squat snatches (61/43kg) *Prior to 12:00, complete 3 rounds of: 8 chest-to-bar pull-ups 4 squat snatches (83/61kg) *Prior to 16:00, complete 3 rounds of: 9 chest-to-bar pull-ups 3 squat snatches…

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WOD 12012017

“FRIDAY TEAMS”   AMRAP 20′: 50 Deadlift @100/70kg (min 5) 100 Cal Row (min 15) 50 HSPU (min 5) 100 Wallball Shots (min 15)