ago
07
2014WOD 08082014
A. 3 Rounds of: 1′ Handstand Wall Facing Hold 3 Rope Climbs 15 Hollow Rocks B. AMRAP 15′: 10 Deficit HSPU 50 Double Unders
Category Archives: WOD
ago
06
2014WOD 07082014
A. STRENGTH: Front Squat 5-5-3-3-3-1-1-1 B. “Fran” 21/15/9 Thrusters (42’5/30kg) Pull Ups
ago
05
201406082014
A. EMOM 12′ Odd: 24 ket swing Even: 12 Burpees B. For time: 100 ket swing 400m run 100 globet squat 400m run 100 dumbell shoulder to overhead 400m run 100 hand realease push ups 400m run 60 burpees
ago
05
2014WOD 05082014
A. STRENGTH: Deadlift 5-5-5-5-5 b. WOD: 5 Rounds 10 Deadlift (110/70) 20 Wall ball
ago
03
2014WOD 04082014
EMOM 12′ 3 Reps Snatch For time: 10-9-8-7-6-5-4-3-2-1 Snatch (60/40) 1-2-3-4-5-6-7-8-9-10 Pull-ups
jul
30
2014WOD 31072014
FILTHY FIFTY For time 50 Box jump 50 Jumping pull-ups 50 Kb swing 50 Step walking lunge 50 knees to elbows 50 Push press (20/15) 50 Back extensions 50 Wall ball 50 Burpees 50 Double-Unders
jul
29
2014WOD 30072014
A. STRENGTH: Split Jerk 5-5-5-5-5. B. WOD: AMRAP 7′ 7 Push Jerk(60/40) 7 Burpees Rest 3′ AMRAP 7′ 7 Thrusters (40/30) 7 Box Jump
jul
28
2014WOD 29072014
A. STRENGTH: EMOM 12 3REPS HANG POWER CLEAN B. WOD: AMRAP 20 30 AIR SQUAT 19 POWER CLEAN 7 STRICT PULL-UPS 400 M RUN
jul
27
2014WOD 28072014
“COACH JULS’ BIRTHDAY” A. STRENGTH: Back Squat 7-7-7-7-7 B. 21/18/15/12/9/6/3 * Pull Ups Sit Ups * Before each Round, 50m Walking Lunges (20/15kg)
jul
24
2014WOD 25072014
A. STRENGTH: Snatch Balance 3-3-3-3-3-3 B. OPEN WORKOUT 14.2 Every 3 minutes for as long as possible complete: From 0:00-3:00 2 rounds of: 10 overhead squats (42’5/30kg) 10 chest-to-bar pull-ups From 3:00-6:00 2 rounds of: 12 overhead squats 12 chest-to-bar pull-ups From 6:00-9:00 2 rounds of: 14 overhead squats 14 chest-to-bar pull-ups