W.O.D.

  • 25/11/2013

    WOD Pushups & Abdominals - 3 Rounds:
    Rowing 200m / Rope Jump 20 / Double Under 20 / Jumping Jack 20 / 200m Run
    20 Push­ups
    5 Burpees
    20 Clap Push­ups
    5 Burpess
    20 Plank Alternato
    5 Burpees
    20 Ball Up (Bar)
    5 Burpees

    Rowing 150m / Rope Jump 15 / Double Under 15 / Jumping Jack 15 / 150m Run
    15 Push­ups
    5 Burpees
    15 Clap Push­ups
    5 Burpees
    15 Plank Alternato
    5 Burpees
    15 Ball Up (Bar)
    5 Burpees

    Rowing 100m / Rope Jump 100 / Double Under 100 / Jumping Jack 100 / 100m Run
    10 Push­ups
    5 Burpees
    10 Clap Push­ups
    5 Burpees
    10 Plank Alternato
    5 Burpees
    10 Ball Up (Bar)
    5 Burpees

  • 23/11/2013

    Pairs Competition :

    15-9-7 of :

    Dead Lift (70%) + Dumbell burpee boxjump (continuous movement until the partner has not finished the dead lift)

  • 22/11/2013

    1 Tabata
    Air Squat
    Burpees

    2 Tabata
    Globlet Squat
    American Sw

    3 tabata
    Sit Up
    Plank

  • 21/11/2013

    Complete as many rounds in 8 minutes as you can of:

    250m  Rowing

    25 P.U.

    25 W.B.

  • 20/11/2013

    High Bar vs. Low Bar Back Squat
    Warm Up: Mobility and Sit Up + 2 round of 10 rep Squat Jump

    High Bar: 3 - 3 - 2 - 1 (75% - 80% - 90% - 95% )
    Low Bar: 3 - 3 - 2 - 1 (75% - 80% - 90% - 95% )

  • 19/11/2013

    FOR TIME:

    5' of Box Jump (max rep)

    5' of Shoulder Press (max rep)

    5' of Burpees (max rep)

    5' of Push & Pulley with Barbell (max rep)

     

  • 18/11/2013

    5 x 2 Laps + 50 Jumping Jack

    5' of : 50 Rope Jump / 25 Double Unders

    2' Suicide
     

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