W.O.D.

  • 13/06/2014

    5000 m run

  • 12/06/2014

    5 Rounds of:

    1' Hang Power Snatch

    30" Rest

    1' Push Up su Kettlebell

    30" Rest

    1' Pistol alternato

  • 11/06/2014

    TEST:

    500 m Row

    30 ASW

    20 WB

    10 Burpees

    Time Cap: 6'

  • 10/06/2014

    AMRAP 20' of:

    5 Burpees

    10 Jumping Lunge

    15 Squat Jump

  • 09/06/2014

    21 Thruster

    9 Pull Up/Ring Row

    21 Box Jump

    --------

    15 Thruster

    15 Pull Up/Ring Row

    15 Box Jump

    --------

    9 Thruster

    21 Pull Up/Ring Row

    9 Box Jump

    Time Cap 17'

  • 07/06/2014

    5' of 9 Dead Lift + 15 Burpees

    rest 1'

    5' of 2 Transport + 15 Air squat

    rest 1'

    5 'of 9 Strongman Stones or Strongman Beer + 15 Push Up

  • 06/06/2014

    TECNICA CLEAN

  • 05/06/2014

    1000m Run
    100 Push Up
    50 ASW
    50 Lunge with Bumpers
    100 Sit Up
    1000m Run
    Time Cap 20'

  • 05/06/2014

    1000m Run

    100 Push Up

    50 ASW

    50 Lunge with Bumpers

    100 Sit Up

    1000m Run

    Time Cap 20'

  • 04/06/2014

    AMRAP 15' of:

    (Working in groups of 3)

    5 HSPU / Propedeutica HSPU

    5 Ball Up (Bar)

    5 Front Squat

  • 03/06/2014

    Complete as many reps as possible in 7 minutes following the rep scheme below:

    3 WB

    3 Box Jump

    6 WB

    6 Box Jump

    9 WB

    9 Box Jump

    12 WB

    12 Box Jump

    15 WB

    15 Box Jump

    18 WB

    18 Box Jump

    21 WB

    21 Box Jump

    This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc

  • 31/05/2014

    DEAD LIFT


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