WOD 02052022

A. SKILLS: Kipping HSPU Max Deficit B. AMRAP 9’: 10 HSPU 100m Run 30 Unboken Double Unders

WOD 29042022

A1-A2-A1-A2-A1-A2 A1: 3′ AMRAP: 20/15 cal + AMRAP 10 KB sumo DL 5 burpee over KB – 2′ rest – A2: 3′ AMRAP 200 m run + AMRAP 10 kb swing 10 Sit Ups – 2′ rest

WOD 28042022

A. STRENGTH: Pull Ups 5 x 3 @AHAFA B. 10 Rounds: 20m Dual Kb Farmer Carry (32/24kg) 2 Bar Muscle Up

WOD 27042022

AMRAP 17′ 40 Burpees 30 Clean (40/25) 30 Burpees 30 Clean (65/40) 20 Burpees 30 Clean (90/55) 10 Burpees AMAP Clean (115/75)

WOD 26042022

STRONG DAY 25′ EMOM: 1- SB bear hug: 40” 2- Double KB push press: 7-10 3- SB over shoulder: 5 4- Double russian KBS: 7-10 5- Rest

WOD 25042022

A. STRENGTH: Front Squat 5 x 3 @84% B. EMOM 12′ 1) Copenhagen Hold 2) Banded Lunge Hold (L) 3) Hollow Hold 4) Banded Lunge Hold (R)

WOD 22042022

A. SKILLS: DragonFly B. AMRAP 14′: 21 Toes to Bar 15 Ring Dip 9 HSPU

WOD 21042022

A. STRENGTH: DEADLIFT 5×3 @84%+ B. 3 rounds for Quality: Birddog row: 8/side Cossak squat: 8/side Chin up knees to elbows: 8

WOD 20042022

ENDURANCE: 3 sets of (alt machines): 30″ Assault bike for calories : 15″ rest 30″ DB Hang C&J @22.5/15kg : 15″ rest 30″ Assault bike for calories : 15″ rest 30″ Box-jump overs : 15″ rest 30″Assault bike for calories : 15″rest 30″ DB Hang C&J: 15″ rest 30″ Assault bike for calories : 15″ rest 30″ Box-jump overs : 15″ rest 30″ Assault bike…

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WOD 19042022

A. WEIGHTLIFTING: Power Snatch Every 3′ x 5: 10 (TnG) B. EMOM 18′: 1) 5 Power Snatch (45/30kg) + 10 Bar Facing Burpees 2) Max Ski/Row Cal 3) Rest