abr
06
2021WOD 07042021
A. STRENGTH: Ring Dips 3-3-3-3-3 B. AMRAP 14′: 12 box jump over 9 ring dips 6 1-arm ring row
Category Archives: WOD
abr
05
2021WOD 06042021
A. STRENGTH: Back Squat 3-3-3-3-3 @84%+ B. 3 rounds for Q: – 1-leg DL: 6/side – Russian twists: 10/side – Hysterical kid kicks: 20”
abr
04
2021WOD 05042021
“ENDURANCE” Every 4′ x 8 sets: 500 m run 500 m ski 500 m row 35 cal bike
abr
01
2021WOD 02042021
A. WEIGHTLIFTING: Split Jerk Every 75″ x 10: 2 @65%+ B. 9′ AMRAP: 1-2-3-4… STOH (70/50) 3-6-9-12… Cal
mar
31
2021WOD 01042021
A. STRENGTH: Pull Ups In a 15′ window, reach a H4 B. 3 Rounds: 12 Ring rows 6 Man makers
mar
30
2021WOD 31032021
A. SKILLS: KB Snatch B. 15′ AMRAP: 400m run 8 KB snatch R (24/16) 16 burpess over KB 8 KB snatch L
mar
29
2021WOD 30032021
A. STRENGTH: Sumo Deadlift 4-4-4-4-4 @82%+ B. EMOM 8′: 1) High Box Jump 2) L-Sit Hold
mar
28
2021WOD 29032021
5 Rounds: 10 HSPU 50 Double Unders 10 SB over shoulder 50 Double Unders
mar
24
2021WOD 25032021
A. WEIGHTLIFTING: High Hang Power Clean EMOM 12’: 2 @65%+ B. For time: 21/15/9 Hang power clean (60/40) Push ups Pull ups
mar
23
2021WOD 24032021
A. STRENGTH: Front Squat 4-4-4-4-4 @82%+ B. 8′ AMRAP: 5 front squat (60/40) 10 sumo DL (24/16) 400m run