WOD 17.11.2019

WOD 17.11.2019"Nicole"As many rounds as possible in 20 minutes of:Run 400 metersMax rep Pull-ups*Note number of pull-ups completed for each round.

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WOD 16.11.2019

WOD 16.11.2019   Workout Every 2 minutes, for 30 minutes (5 sets):Station 1 – 400/300 Meters of RowingStation 2 – 60-Foot Walking Lunges with KB/DB Farmer’s Carry (32/24 kg)Station 3 – 20/15 Calories of Assault Bike, Bike Erg or Ski Erg

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WOD 15.11.2019

WOD 15.11.2019 Part A Not for timeTwo sets of:Perform 30 seconds on each side of the following movements…*Station 1 – Banded Palloff Hold*Station 2 – Banded Lateral Monster Walk*Station 3 – Single-Leg Glute Bridge Hold*Station 4 – Side Plank Hold*Station 5 – Dynamic...

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WOD 14.11.2019

WOD 14.11.2019 Workout In 15 minutes, complete the following:Run 800 Metersimmediately followed by as many rounds and reps as possible of:5 Strict Pull-Ups10 Push-Ups15 Air Squats Rest exactly 5 minutes, and when the running clock reaches 20:00 . . .In 15 minutes,...

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WOD 13.11.2019

WOD 13.11.2019 Part A Every 3 minutes, for 18 minutes (two sets of each):Station 1 – 3 Minutes of Rope Climb Skill Practice(if you’re proficient with rope climbs, work on legless, if you’re proficient with legless, work on L-seated legless rope climbs)Station 2 – 3...

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WOD 12.11.2019

WOD 12.11.2019 Workout Every minute, on the minute, for 30 minutes (6 sets) of:Minute 1 – 8 Deadlifts @ 70% of 1-RMMinute 2 – 16 Walking Lunges with Farmer’s Carry (32/24 kg KBs)Minute 3 – 6 Bar Muscle-UpsMinute 4 – 12 Plates (paralettes) Shoot ThroughsMinute 5 – 40...

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WOD 11.11.2019

WOD 11.11.2019Part AComplete as many rounds and reps as possible in 15 minutes of:500 Meter Row50 Double-Unders10 Handstand Push-UpsRest 5 minutes, and when the running clock reaches 20:00…Part BComplete as many rounds and reps as possible in 15 minutes...

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WOD 10.11.2019

WOD 10.11.2019"Adrian"7 Rounds For Time of:3 Forward Rolls5 Wall Climbs7 Toes-To-Bar9 Box Jumps, 30″

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WOD 9.11.2019

WOD 9.11.2019In team of 3 AMRAP 5min at each stations1) Max sandbag Run (20m)2) Max sled pull (6m)3) Max Fat bar deadlifts4) Max Tire Hit5) Max Heavy KB swings

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WOD 7.11.2019

WOD 7.11.2019 Part A Every 2 minutes, for 16 minutes (8 sets) of:Tempo Front Squat x 3 reps @ 31X1 Build over the course of the 8 sets, reaching a heavy triple by the sixth set, and repeating that weight for sets seven and eight as well. Part B Three rounds for time...

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