WOD 11012016 “R4UL0’s BIRTHDAY”

A. STRENGTH: Deadlift 5-5-5-5-5   B. 4 Rounds: 18 WallBall Shots 12 Deadlift (110/85kg) 60″ Accumulated Plank  

WOD 08012016 “TEAM WOD”

For Time: 150 Thrusters (42’5/27’5kg) 100 Power Clean (70/55kg) 75 Burpee Box Jump 50 Muscle Ups 2 Miles Run  

WOD 07012016

A. STRENGTH: Snatch Reach a Heavy 1 in 20′   B. 6 Attempts in getting the Fastest Time: 15 Snatch (50/35kg) 30 Double Unders   Rest 2′  

WOD 05012016

A. STRENGTH: Back Squat 5-5-5-5-5-5   B. AMRAP 14′: 10 Box Jumps (90/60cm) 12 Toes to Bar 15 Good Morning (20/15kg)  

WOD 04012016 “MARTIKO’s BIRTHDAY”

A. SKILLS: Turkish Get Up   B. 4 Rounds for Time: 400m Run 20 Chest to Bar 6 TGU (24/16kg) alternating  

WOD 31122015 “HAMMER’s BIRTHDAY”

A. SKILLS: Tire Flip   B. Time Cap 25′: 1 Legless Rope Climb 1 Tire Flip 10 Double Unders 2 Legless Rope Climb 2 Tire Flip 20 Double Unders 3, 3, 30… 4, 4, 40…  

WOD 30122015 “Auf wiedersehen Luigi!”

A. EMOM 10′: 1st- 10 Strict Toes to Bar 2nd- 40″ Handstand Hold   B. AMRAP 14′: 5 Wall Climbs 10 Toes to Bar 20m kb Front Racked Carry  

WOD 29122015

10 Rounds 2′ ON : 2′ OFF: 400m Run Max Reps WallBall Shots  

WOD 28122015

A. STRENGTH: Back Squat 5-5-3-3-3-1-1-1   B. AMRAP 8′: 10 Back Squat @60% of A 15 Pull Ups 20 Kb Swing (24/16kg)  

WOD 24122015 “FELIZ NAVIDAD”

For Time: 1 Hang squat clean (60/45kg) 2 Front squat 3 Muscle up 4 Handstand push ups 5 Deadlift 6 Walking lunges 7 Burpee over the box 8 Kettlebell swings (32/24kg) 9 Pull up 10 Toes to bar 11 Thruster (50/35kg) 12m Handstand walk   Desde el Box os queremos desear una Feliz Navidad, unas fiestas en familia y con algún exceso que otro (que…

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