nov
02
2015
WOD 03112015
A. STRENGTH: Weighted Pull Ups 3-3-3-2-2-2-1-1-1 B. “Helen” 3 Rounds for Time: 400m Run 21 Kb Swing 12 Pull Ups
Category Archives: WOD
nov
01
2015
WOD 02112015
A. STRENGTH: Deadlift 7-7-7-7-7-7 B. For Time: 21/15/9* Deadlift (100/75kg) Box Jump Over * After each round, perform 2 Legless Rope Climb
oct
29
2015
WOD 30102015
A. SKILLS: Accumulate L-Sit 3 x 90″ accumulated B. “Tabata This” Handstand Hold Hollow Hold Superman Hold Mid Squat Hold
oct
27
2015
WOD 28102015
EMOM 40′: 1st – 20 Row Cal 2nd – 2 Muscle Ups 4 HSPU 8 Kb Swing (32/24kg) 3rd – 200m Run 4th – Rest
oct
26
2015
WOD 27102015
A. STRENGTH: Drop Snatch 3-3-3-3-3 B. 3 Rounds of: 100 Double Unders 18 V-Ups 15 Burpee Box Jump 12 OHS (50/35kg)
oct
25
2015
WOD 26102015
A. STRENGTH: Push Jerk 5-5-3-3-3-1-1-1 B. EMOM 14′: Even- 15 Toes to Ring Odd- 9 Push Press @60% of A
oct
22
2015
WOD 23102015
A. STRENGTH: Power Clean 3-3-3-3-3-3 B. 5 Rounds: 400 m Run 12 Burpee Facing the Bar 12 Power Clean (60/40kg)
oct
21
2015WOD 22102015
A. SKILLS: Front & Back Lever B. AMRAP 14′: 21 Kb Swing 15 Toes to Bar 9 Wall Climb
oct
20
2015
WOD 21 OCT 2015
“Chelsea” EMOM 30′: 5 Pull ups 10 Push Ups 15 Air Squats
oct
19
2015
WOD 20102014
A. STRENGTH: Snatch 20′ to 1RM B. For Time: 75 Snatches (40/25kg) * * Every time you drop the bar, 3 Legless Rope Climb