jun
03
2015WOD 04052015
A. EMOM 10′: 3 x Front Squat @70% B. EMOM 10′: 3 x Deadlift @70% C. EMOM 10′: 3 x Thrusters @70%
Category Archives: WOD
jun
01
2015WOD 02062015
A. STRENGTH: OHS 5-5-5-5-5 B. 5 Rounds for time: 2 Rope Climbs 400m Run 8 OHS (60/45kg)
may
28
2015
WOD 29052015
A. STRENGTH: EMOM 12′ Even: 12 Dummbell Row (32/24kg) Left Hand Odd: 12 Dummbell Row (32/24kg) Right Hand B. AMRAP 12′: 1 Rope Climb 10 Push Ups 15 Box Jump Over
may
27
2015
WOD 28052015
A. STRENGTH: Slow Snatch 3-3-3-3-3-3 B. 3 Rounds for Time: 30 Wall Ball Shots 30 Squat Snatch (35/20kg)
may
26
2015WOD 27052015
Regional Team Event 7 For time, each athlete moves through stations of: 30-calorie row Deadlift hold while trailing teammate rows (120/95kg) 30 strict handstand push-ups Handstand hold while trailing teammate performs HSPU 30 toes-to-bars Static hang while trailing teammate performs toes-to-bars 20m overhead lunge (60/40kg)
may
25
2015
WOD 26052015 “MEMORIAL DAY”
“Murph” 1 Mile Run 100 Pull Ups 200 Push Ups 300 Squats 1 Mile Run
may
25
2015
WOD 25052015
A. STRENGTH: Back Squat 5-5-3-3-3-1-1-1 B. AMRAP 3′: Back Squat (you choose the load) REST 1′ AMRAP 3′: Burpees
may
21
2015
WOD 22052015
A. STRENGTH: EMOM 12′ 2 x Squat Clean B. AMRAP 12′: 9 Clean (70/50kg) 15 Push Ups 21 Pull Ups
may
20
2015
WOD 21052015
A. STRENGTH: Shoulder Press 5-5-3-3-3-1-1-1 B. 21/15/9 for time: Push Press (60/45kg) Inverted Burpees
may
19
2015
WOD 20052015 “MAIK’s BIRTHDAY”
For Time: 1 Mile Run 50 OHS (60/45kg) 100 V-Ups 150 Double Unders 50 SDHP (60/45kg) 100 Box Jump Over