mar
03
2020WOD 04032020
A. STRENGTH: Pull Ups 4-8-4-8-Max B. For time: 27/21/15/9 Pull Ups Burpees
Category Archives: WOD
mar
02
2020WOD 03032020
A. STRENGTH: Back Squat In a 20′ window, reach a H4 then, 1 x AMAP @85% of A B. EMOM 9′: 1) Seated Box Jump 40″ 2) Double Kb Stiff Leg Deadlift 40″ 3) L-Sit 30″
mar
01
2020WOD 02032020
A. STRENGTH: SquatSnatch EMOM 15’: 1 @65%+ B. AMRAP 12’: 5 Power Snatch (70/50kg) 10 Toes 2 Bar 20m Slam Ball Bear Hug
feb
27
2020WOD 28022020
3 SETS of 10′ ON : 2′ OFF A1. 400m Run 50/40 Cal AB 40 Burpees Max Meter Rowing A2. 600/500m Row 100 Double Unders 400m Run Max Burpees
feb
26
2020WOD 27022020
A. STRENGTH: Front Squat In a 20′ window, reach a H5 then, 1 x AMAP @85% of A B. For time: UNBROKEN SETS 50-40-30-20-10* Wallball Shots * Every break: 200m Run
feb
25
2020WOD 26022020
“MAMBA” AMRAP 18′: 5 Ring Muscle Ups 8 Power Clean (84/56kg) 24 Box Jumps (70/60cm)
feb
24
2020WOD 25022020
A. SKILLS: Handstand Walk B. For time: 20m Handstand Walk 18 DB Squat Snatch (22’5/15kg) 20m Handstand Walk 16 DB Squat Snatch (22’5/15kg) 20m Handstand Walk 14 DB Squat Snatch (22’5/15kg) 20m Handstand Walk
feb
23
2020WOD 24022020
4 SETS of 6′ Work : 3′ Rest If you go, I go A1. AMRAP: 9/7 Cal AB 7 V-Ups 5 Deadlift (100/70kg) A2. AMRAP: 9/7 Cal Skierg 7 Kb Swing (24/26kg) 5 OHS (50/35)
feb
20
2020WOD 21022020
A. STRONGMAN: Yoke Carry In a 20′ window, reach a Heavy 20m Carry B. AMRAP 12′: 40m Farmer Carry 30 Russian Kb Swing (32/24kg) 20 Hollow Rocks
feb
19
2020WOD 20022020
“WILMOT” 6 Rounds: 50 Air Squats 25 Ring Dips