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 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...

WOD 25.3.2020

WOD 25.3.2020 “Team of two” In teams of two, alternating each movement, complete ten rounds for time of: 400 Meter Run 30 Wall Ball Shots (9/6kg) 20 Dumbbell Box Step-Overs (22.5/15kg – 24″/20″)

WOD 24.3.2020

WOD 24.3.2020 Part A “Skill” Every 2 minutes, for 16 minutes (8 sets) of: Push Jerk + Split Jerk Build over the course of the 8 reps to today’s heavy. Part B “60 sec sprint” Three sets for max reps of: 60 seconds of Dumbbell Box Step-Overs...