nov
21
2021WOD 22112021
A. WEIGHTLIFTING: Split Jerk Every 75″ x 10: 2 @65%+ B. 5 Rounds: 10 Box Jumps 15 Push Jerk (45/30kg) 10/8 Cal AB
Category Archives: WOD
nov
18
2021WOD 19112021
400m Row 10 Wall Walks 40 Alt DB Snatches (22’5/15) 300m Row 8 Wall Walks 30 Alt DB Snatches 200m Row 6 Wall Walks 20 Alt DB Snatches 100m Row 4 Wall Walks 10 Alt DB Snatches
nov
17
2021WOD 18112021
A. WEIGHTLIFTING: Snatch Balance 2-2-2-2-2 @65%+ of RM Snatch B. AMRAP 9′: 15/12 Cal AB 10 Toes to bar 5 OHS (80/60kg)
nov
15
2021WOD 16112021
A. STRENGTH: Deadlift 2-2-2-2-2 @86%+ B. For Time: 3:00 L-Sit * Every time you break perform 12 barbell bent over rows
nov
14
2021WOD 15112021
A. STRENGTH: Kipping HSPU In 20′, reach Max deficit B. For Time: 150 Air Squats 40 Deficit Push Ups 120 Air Squats 30 Deficit Push Ups 90 Air Squats 20 Deficit Push Ups
nov
11
2021WOD 12112021
A. WEIGHTLIFTING: Power Clean + Push Jerk EMOM 12’: 1+1 @65%+ B. 6 Rounds: 10 Burpees facing the bar 5 Power C&J (80/55)
nov
09
2021WOD 10112021
“STRONG DAY” EMOM 25′: 1) Sled Push (Empty) 2) Cal Ski Erg 3) Yoke Carry (Empty) 4) 2-4 Slam Ball Clean 5) Rest
nov
08
2021WOD 09112021
A. STRENGTH: Strict Pull Ups 2-2-2-2-2 B. AMRAP 12′: 5/side DB Split Squat (30/22.5kg) 10 Chest to Bar 20 Double Unders
nov
07
2021WOD 08112021
A. STRENGTH: Strict Press 2-2-2-2-2 @86%+ B. 4 Rounds: 8-12 Db Biceps Curl 8-12 Banded Triceps Ext 8-12 Db Lying Shoulder Ext Rotation
nov
04
2021WOD 05112021
“FRIDAY TEAMS” For Time (couples) 1000m Row 80 WallBall Shots 30 Toes to Bar Synchro 750m Row 60 WallBall Shots 20 Toes to Bar Synchro 500m Row 40 WallBall Shots 10 Toes to Bar Synchro