jun
01
2021WOD 02052021
A. WEIGHTLIFTING: Push Jerk Every 75” x 9: 2 @65%+ B. EMOM 12’: 1) Max Push Press (45/30) 2) 12-15 Burpee to Target 3) 30” Hollow Hold
Category Archives: WOD
may
31
2021WOD 01062021
A. WEIGHTLIFTING: Power Clean 15′ EMOM x 1 @65%+ B. AMRAP 10’: 2-4-6-8-10-12, etc Power Clean (60/40kg) Box Jump Over (70/60cm)
may
30
2021WOD 31052021
“MURPH” (By couples) 1 Mile Run 100 Pull Ups 200 Push Ups 300 Air Squats 1 Mile Run
may
27
2021CHECHO’s FAREWELL
AMRAP 25’ 5 rounds of 21 DB DL (22,5/15) 15 DB hang power clean 9 DB STOH then, AMRAP remaining time 2 Bar Muscle Up 8 Vups 16 air squats
may
27
2021WOD 27052021
A. STRENGTH: Front Squat 2-2-2-2-2 @86%+ B. EMOM 8′: 1) 12 Curtsy Step Down 2) 10 Face Down PVC Presses
may
25
2021WOD 26052021
4 sets of AB, Row, Skierg and Shuttle run 6 rounds: 30” light pace 20” medium 10” very hard 3’ Rest between Sets
may
24
2021WOD 25052021
A. SKILLS: Turkish Get Up B. 5 Rounds: 7/side DB Split Snatch (alt) 12 Toes to Bar
may
23
2021WOD 24052021
A. STRENGTH: Bench Press 6-5-5-4-4 B. For Time: 10 Bench Press @75%BW 800m Run 20 Bench Press 50% BW 600m Run 30 Bench Press @35% BW 400m Run
may
20
2021WOD 21052021
A. WEIGHTLIFTING: High Hang Clean Every 90” x 9: 3 @65%+ B. 8′ AMRAP: 4 hang squat clean (70/50) 8 burpees over the bar
may
19
2021WOD 20052021
A. STAMINA: Ring Dips 4 sets of max reps (strict) B. 10 Rounds: 5 Ring Dips 35 Double Unders