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07
2020WOD 08012020
“BARBARA” 5 Rounds: 20 Pull Ups 30 Push Ups 40 Sit Ups 50 Air Squats
Category Archives: WOD
ene
06
2020WOD 07012020
A. STRENGTH: Back Squat In a 20’ window, reach a H6 then, 1 x AMAP @85%+ B. EMOM 9’: 1) Good Morning (20/15kg) 2) High Box Jumps 3) Hollow Hold
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02
2020WOD 03012020
“FRIDAY TEAMS” For time: (teams of 3) 150 Box Jump 120 Cal Assault Bike 90 Toes to Bar 60 Devil Press (2 x 22’5/15kg) 30 Wall Climb 15 Bar Muscle Ups
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01
2020WOD 02012020
STRENGTH: Power Snatch Every 75”: 12 x 1.1@65%+ B. AMRAP 9’: 5 Power Snatch (60/45kg) 15 Wallball Shots 30 Double Unders
dic
29
2019WOD 30122019
“FRAN” For time: 21/15/9 Thrusters (43/29kg) Pull Ups
dic
26
2019WOD 27122019
1RM – Front Squat
dic
25
2019WOD 26122019
3 Sets of 4 x 2’30” ON : 30” OFF 3’ Rest between Sets Run Row Assault Bike
dic
22
2019WOD 23122019
A. STRENGTH: Split Jerk Every 75”: 9 x 2@65%+ B. 8 Rounds for time: 12 Deadlift (50/35kg) 9 Hang Power Clean 6 Shoulder to Overhead
dic
19
2019WOD 20122019
A. SKILLS: Handstand Walk B. For time: 100m Handstand Walk* * Every 3’, starting in 00:00 20m Farmer Carry 20m Bear Hug Carry
dic
18
2019WOD 19122019
“KELLY” 5 Rounds: 400m Run 30 Box Jumps 30 Wallball Shots