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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WOD 13.2.2020

WOD 13.2.2020 Part A "Skill" Every 90 seconds, for 15 minutes (10 sets) of: Slow Pull Snatch x 1 rep Part B "AMRAP10" Complete as many rounds and reps as possible in 10 minutes of: 10 Double-Unders 1 Power Snatch (52/34kg) 20 Double-Unders 2 Power Snatches 30...

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WOD 12.2.2020

WOD 12.2.2020 "Two parts AMRAP" Complete as many rounds and reps as possible in 15 minutes of: 12 Kettlebell Swings (32/24 kg) 6 Strict Pull-Ups 6 Strict Handstand Push-Ups Rest 5 minutes, and when the running clock reaches 20:00… Four rounds for time of: 400 Meter...

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WOD 11.2.2020

WOD 11.2.2020 "Get A Grip" Teams of two must complete 100 repetitions of the following complex: 1 Deadlift 1 Squat Clean 1 Front Squat 1 Push Press 1 Push Jerk The weight (43 for men, 30kg for women) cannot touch the floor at any point during the workout. The partner...

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WOD 10.2.2020

WOD 10.2.2020 "Cindy" As many rounds as possible in 20 min: 5 Pull-ups 10 Push-ups 15 Squats

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WOD 9.2.2020

WOD 9.2.2020 "EMOM Gigord" EMOM 10min (alt) -12-9 cal Row/Bike/Ski -12 Wall ball 5 min Rest EMOM 10min (alt) -12-9 cal Row/Bike/Ski -12 DB snatch (22.5/15kg) 5 min rest EMOM 10min (alt) -12-9 cal Row/Bike/Ski -12 Chest to bar pull-ups

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WOD 8.2.2020

WOD 8.2.2020 Part A "Strength" Every 90 seconds for 9 minutes (6 sets): Speed Deadlift x 3 reps @ 65% or 1-RM Part B "KB team wod" In teams of two, alternating complete rounds, perform as many rounds and reps as possible in 24 minutes of: 25 Double Kettlebell...

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WOD 7.2.2020

WOD 7.2.2020 Part A "Strength" Every 90 seconds, for 12 minutes (8 sets) of: Bench Press x 3 reps @ 21X1 Part B "Chipper style" 15 Strict Handstand Push-Ups 30 Alternating Single-Leg Squats (Pistols) 45 Kettlebell Swings (24/16 kg) 60 Push-Ups 45 Kettlebell Swings...

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WOD 6.2.2020

WOD 6.2.2020 Part A "Skill" Every 2 minutes, for 16 minutes (8 sets): Back Squat *Set 1 – 5 reps @ 70-74% of 1-RM *Set 2 – 5 reps @ 75-79% *Set 3 – 3 reps @ 80-84% *Set 4 – 2 reps @ 85-89% *Set 5 – 2 reps @ 90-94% Part B "AMRAP 12" Complete as many rounds and reps as...

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