nov
16
2014WOD 17112014
A. STRENGTH: 20′ to 5RM Squat clean B. AMRAP 20′: 5 Squat Clean @75% of 5RM 1 Rope Climb 30 Mountain Climbers
Category Archives: WOD
nov
13
2014WOD 14112014
A. 20′ to Max Height Box Jump B. AMRAP 18′: 15 Kb Swing (32/24kg) 15 Box Jump 15 V-Ups
nov
13
2014WOD 13112014
A. STRENGTH: BEHIND THE NECK SNATCH GRIP PUSH PRESS + OHS 2x 5+1 3×3+1 B. “Nancy” 5 Rounds: 400m Run 15 OHS (42’5/30kg)
nov
12
2014WOD 12112014 “IÑAKO’s BIRTHDAY”
50 Row Cal/100 Double Unders 5 Thrusters (70/45kg) 10 HSPU 15 Kb Swing (32/24kg) 40 Row Cal/80 Double Unders 5 C&J (70/45kg) 10 Chest to Bar 15 m Handstand Walk 30 Row Cal/60 Double Unders 5 Thrusters 10 HSPU 15 Kb Swing 20 Row Cal/40 Double Unders 5 C&J 10 Chest to Bar 15 m Handstand Walk 10 Row Cal/20 Double Unders 30 m Walking…
nov
10
2014WOD 11112014
A. SKILLS: Strict Toes To Bar B. WOD 4 Fit For All Throwdown: For Time: 50 WallBall Shots 3 Rounds of: 20 Ring Dips 20 Toes To Bar 50 WallBall Shots
nov
10
2014WOD 10112014 “IOSU ARROYO’S BIRTHDAY”
A. STRENGTH: Back Squat 5-5-3-3-3-1-1-1 B. Tabata: Back Squat (35/20kg) 20″ Squatting 10″ Resting at the bottom position C. 1Mile Run (20/10kg)
nov
07
2014WOD 07112014
A. STRENGTH: Shoulder Press 5-5-5-5-5 B. For Time: 800m Run then: 5 Rounds of: 25 Pull Ups 7 Push Jerk (60/45kg)
nov
05
2014WOD 06112014
Muscle Snatch 1-1-1-1-1-1-1 Power Snatch 1-1-1-1-1-1-1 Squat Snatch 1-1-1-1-1-1-1
nov
04
2014WOD 05112014
A. STRENGTH: Strict HSPU 3 x Max Reps B. EMOM 18′ (Every 6′) 400m Row 20 Burpees 10 Déficit HSPU
nov
03
2014A. STRENGTH: Back Squat 7-7-7-7-7 B. HRI (High Resistance Intervals) 10 x 15 sec on : 45 sec off Heavy Sled Sprint C. 3 Rounds: 1′ to 1-5 Legless Rope Climb 1′ Rest 1′ to 10-15 Deficit Push Ups 1′ Rest