WOD 31.3.2020

WOD 31.3.2020 Part A “Congo-line style” Complete the following congo-line style in teams of three, with each partner completing the following: A. For time: Row 1000 Meters 50 Thrusters (20/15kg) 30 Pull-Ups Immediately followed by… B. For time: Row 1000...

WOD 30.3.2020

WOD 30.3.2020 Part A “Skill” Five sets of: Snatch x 1.1.1 (rest 5-7 seconds between singles) Rest 2 minutes between sets Part B “Team WOD” In teams of two, partners alternate complete rounds until they have finished 5 sets each of: 250 Meter...

WOD 28.3.2020

WOD 28.3.2020 Part A “Skill” Take 12-15 minutes to work on handstand and pistol drills or progressions. Part B “E8MOM” Every 8 minutes, for 32 minutes (4 sets) for times: 400 Meter Run 12 Strict Handstand Push-Ups 20/15 Calories row or bike 20...

WOD 27.3.2020

WOD 27.3.2020 Part A “Skill” Five sets of: Front Squat x 2 reps @ 90-92.5% Rest 2-3 minutes Part B “Max reps” For max calories/reps: 3 Minutes of Assault Bike or ski Rest 60 seconds 3 Minutes of Wall Ball Shots (9/6kg) Rest 60 seconds 3 Minutes...

WOD 26.3.2020

WOD 26.3.2020 Part A “Skill” Every 3 minute, for 15 minutes (5 sets): Strict Shoulder Press x 1 rep Part B “Helen” 3 rounds for time: 400 meter run 21 kettlebell swings (1.5 pood) 12...