WOD 23.2.2020

WOD 23.2.2020 "Team of two" AMRAP 10min: 50 Dumbell clean 50 cal Row 50 Box jumps 50 pull-ups ou 40chest to bar ou 20 bar mu 5 min rest AMRAP 10min 50 DB front squats 50 cal Row 50 DB snatch 50 Toes to bar

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WOD 22.2.2020

WOD 22.2.2020 Part A "Strength" Take 20 minutes to build to today’s 3-RM Tempo Front Squat @ 42X1 Part B "Nitrous" For time: 1000 Meter Row or ski 50 Thrusters (43/30kg)

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WOD 21.2.2020

WOD 21.2.2020 Part A "Skill" Every 2 minutes, for 20 minutes (10 sets) of: Clean & Jerk Part B "For time" 60 Calories of Rowing or ski 30 Ground to Overhead (61/43kg) 15 Strict Handstand Push-Ups Time Cap = 10:00 – please adjust loading or repetitions...

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WOD 20.2.2020

WOD 20.2.2020 "E2MOM" Every 2 minutes, for 32 minutes (4 sets) for max reps of: Station 1 – 20/15 Calories of Assault Bike + Max Reps Alternating Pistols Station 2 – 400 Meter Run Station 3 – 50 Double-Unders + Max Reps Toes to Bar Station 4 – 15 Strict...

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WOD 19.2.2020

WOD 19.2.2020 Part A "Strength" Four sets of: 2 Tempo Front Squats + 4 Front Squats Rest 2-3 minutes Perform the first 2 front squats at a tempo of 42X1, then immediately after perform 4 squats without any tempo restriction – focus on speed of the concentric. Part B...

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WOD 18.2.2020

WOD 18.2.2020 "Team WOD" In teams of two, perform the following for time: 800 Meter Run (together) immediately followed by…ten rounds, alternating each movement, of… 10 Dumbbell Hang “Clusters” 10 Burpees 10 Strict Pull-Ups immediately followed by… 800 Meter Run...

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WOD 17.2.2020

WOD 17.2.2020 Part A "Strength" Every 2 minutes, for 10 minutes (5 sets) of: Deadlift *Set 1 – 8 reps @ 50% *Set 2 – 6 reps @ 60% *Set 3 – 4 reps @ 70% *Set 4 – 2 reps @ 80% *Set 5 – 2 reps @ 85% Part B "EMOM20" Every minute, on the minute, for 20 minutes (5 sets):...

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WOD 16.2.2020

WOD 16.2.2020 "CARDIO" AMRAP 40min of: MAX M ROW every 2min30 alternate between: A) 3 devil press + 6 pull-ups B) 3 Toes to bar + 6 Burpee Box jump over

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WOD 15.2.2020

WOD 15.2.2020 Part A "Strength" Every 3 minutes, for 15 minutes (5 sets) of: Bench Press x 2 reps @ 21X1 + 4-6 reps @ 10X1 Part B "For time" Three rounds for time of: 10 Single-Arm Dumbbell Push Press* (left side – 22.5/15kg) 10 Single-Arm Dumbbell Push Press* (right...

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WOD 14.2.2020

WOD 14.2.2020 "Valentine's Day WOD" 7 rounds for time of: 14 hang power cleans (43/30kg) 14 front squats 14 shoulder to over head 14 chest to bar pull-ups 14 handstand push ups 200m Run (together) one barbell/team Barbell stay off the floor except for the run -> 7...

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