W.O.D.

  • 14/08/2018

    WOD 1

    CHRISTINE

    3 rounds for time

    500mrow

    12 DL BODYWEIGHT

    21 BJ

    tc 15'

    ------

    WOD 2

    5 rft

    12 ASW

    6 BENCH PRESS al 80%

    TC 15

  • 13/08/2018

    WOD 

    10 rft

    7 cal bike

    7 ctb

    7 fs from ground 40/25kg

    7 hspu

    TC 20'

  • 12/08/2018

    WOD

    for 2 rounds

    1000m row

    50 fs with 2 dumbb.

    1000m run

    50 dl with 2 kett

    tc 30'


  • 11/08/2018

    WOD 1

    7' amrap

    21 asw

    12 cal bike

    --------

    WOD 2

    7'amrap

    3 rope climb

    12 cal row

    --------

    WOD 3

    7' Amrap

    8ttb

    12 cal ski erg

    -------

    WOD 4

    7' amrap

    4 ww

    200m run

  • 10/08/2018

    WOD

    20 hspu

    30 bj 

    40 cal row

    50 Thruster 30/20kg

    40 cal bike

    30 burp

    20 pull up

    TC 15'

  • 09/08/2018

    WOD 1

    Amrap 12'

    10 Hang Squat Clean One arm with Dumbbell (5 for arm)

    10 STOH one arm

    10 D.Snacth Alternati

    25 DU 

    --------

    WOD 2

    5 RFT

    2 stone 50/30kg

    4 BMU

    6 Push Up

    8 GHD

    rest 1' each rounds

    TC 12'


  • 08/08/2018

    WOD 1

    10' emom

    ODD 2 snach squat 80%/ 4 PS al 90%

    EVEN 15 cal M /10 cal w

    ----

    WOD 2

    4 rft

    2 DL a 120/65kg

    8 burp

    250m run

    TC 10'

  • 07/08/2018

    WOD 1

    Emom 12'

    ODD 3 FS al 80% + 12 asw 24/16kg

    EVEN rest

    ----


    WOD 2

    TC 12'

    6 rounds

    5 STOH

    10 Cal Row

    20 OH LUNGE with bumper 20/10kg

  • 06/08/2018

    WOD 1

    Amrap 20'

    5 Pull Up

    10 Cal row

    15 wb

    20 sit up

    Target 10 rounds 


  • 05/08/2018

    WOD

    4 rounds of

    I Go You Go

    4 PC 50/25kg

    8 BJ over

    12 cal bike / 10 w

    8 bj over 

    4 pc

    TC 3' each rounds

  • 04/08/2018

    WOD 1

    8' amrap

    4 pull up

    8 cal bike

    12 squat

    ------

    WOD 2

    8' amrap

    8 sdhp

    8 WB

  • 03/08/2018

    WOD1

    "Linda"

    10-9-8-7-6-5-4-3-2-1 reps of the triplet:

    Deadlift: 1 1/2 body weight
    Bench press: body weight
    Clean: 3/4 body weight

    TC 25'

    WOD 2

    5 km row

    TC 25'

RSS Feed