oct
05
2014WOD 06102014
A. STRENGTH: Clean&Jerk 3-3-3-3-3-3 B. For Time: 1 Cluster (45/30kg) 1 Shuttle Sprint 2 Clusters 1 Shuttle Sprint 3 Clusters 1 Shuttle Sprint 4 Clusters 1 Shuttle Sprint … 15 Clusters 1 Shuttle Sprint
Category Archives: WOD
oct
02
2014WOD 03102014
1 Lap (Run or Row 200 Meters) 2 Back Squat (60/40kg) 3 Wallball Shots 4 Muscle-Ups 5 Burpees 6 Toes to Bar 7 Chest-to-Bar Pull-Ups 8 Walking Lunges 9 Box Jumps (80/60cm) 10 Kb Swings (48/32 kg)
oct
01
2014WOD 02102014
GYMNASTIC DAY
sep
30
2014WOD 01102014
A. STRENGTH: Deadlift 7-7-7-7-7 B. 4 Rounds for Time: 400 m Row 21 Deadlift (70/50kg) 12 Burpees Facing the Bar
sep
29
2014WOD 30092014
A. STRENGTH: Shoulder Press 3-3-3-3-3-3 B. 5 Rounds: 20 Push Press (45/30kg) 1 Legless Rope Climb
sep
28
2014WOD 29092014
A. STRENGTH: Front Squat 5-5-5-5-5 (3″ pause) B. EMOM 16′: Even min: 5 Squat Clean (70/50kg) Odd min: 5 HSPU + 30 Mountain Climbers
sep
25
2014WOD 26092014 (HELEN’s BIRTHDAY)
A. “Helen” 3 Rounds For time: 400m Run 21 Swings Kb (24/16kg) 12 Pull Ups B. AMRAP 7′: Burpees
sep
24
2014WOD 25092014
A. STRENGTH: Power Snatch TnG 10-7-7-5-3 B. AMRAP 12′: 10 Snatch (35/20kg) 15 Box Jumps 15 Snatch (50/35kg) 15 Box Jumps 20 Snatch (60/45kg) 15 Box Jumps 25 Snatch (70/55kg) 15 Box Jumps 30 Snatch (80/65kg) 15 Box Jumps
sep
23
2014WOD 24092014 “FRODO’s BIRTHDAY”
A. SKILLS: Handstand Walk B. 3 Rounds of: 100 Double Unders 50 Push Ups 25m Handstand Walk 12 V-Ups
sep
22
2014WOD 23092014
A. STRENGTH: Weighted Pull Ups 3-3-3-2-2-2-1-1-1 B. AMRAP 8′: 8 Burpee Pull Ups 8 Kb Swing (32/24kg) 8 Toes to Bar