nov
30
2014
WOD 01122014
A. STRENGTH: Split Jerk 5-10 Reps @85% B. 9-7-5 Jerk (70/50kg) Bar Muscle Up
Category Archives: WOD
nov
28
2014
WOD 28112014
A. STRENGTH: Clean&Jerk 20′ to 1RM B. TEAM WOD: For Time: 6 Synchronized Rope Climb 40 Cal Row, partner holds Deadlift (150/110kg) 10 Clean&Jerk 40 Cal Row, other partner holds DL 10 Clean&Jerk (80/60kg)
nov
26
2014
WOD 27112014
A. STRENGTH: Bench Press 3-3-3-3-3-3 B. “Angie” For Time: 100 Pull Ups 100 Push Ups 100 Sit Ups 100 Squats
nov
25
2014
WOD 26112014 “FER&AINA’s BIRTHDAY”
1 Strict HSPU 2 Snatch (60/40kg) 3 Burpee Box Jump 4 C2B 5 Snatch Grip Deadlift 6 T2B 7 WallBall Shots 8 Clapping Push Ups 9 Kb Swing (24/16kg) 10 Back Squat
nov
24
2014WOD 25112014 “LUIGI’s BIRTHDAY”
A. STRENGTH: Front Squat 5-5-5-5-5 @80% B. 2 Rounds: 10 Front Squat (90/70kg) 10 Burpee Muscle Up
nov
23
2014WOD 24112014 “Mitico&Davis’ BIRTHDAY”
A. SKILLS: DB Snatch B. AMRAP 7′: 8 Sit Ups 8 DB Snatch (alternating arms) 30/20kg 8 Jumping Knee Tucks Rest 5′ AMRAP 7′: 50m Sprint 20 Kb Swing (32/24kg) 10 Burpees
nov
20
2014WOD 21112014
A. STRENGTH: Power Snatch 3-3-3-3-3-3 B. “OPEN GAMES WORKOUT 14.1″ AMRAP 10′: 30 Double Unders 15 Power Snatch (35/25kg)
nov
19
2014WOD 20112014
A. STRENGTH: Weighted PullUps 3-3-2-2-2-1-1-1 B. “Chelsea” EMOM 30′: 5 Pull Ups 10 Push Ups 15 Squats
nov
19
2014WOD 19112014
A. STRENGTH: Deadlift 5-5-5-5-5-5 B. 21/15/9 Deadlift (110/85kg) Burpee Toes to Bar
nov
17
2014WOD 18112014
GYMNASTIC DAY