WOD 6.11.2019

WOD 6.11.2019Part AMovements:Thrusters (20/15kg)KB Swings (24/16 kg)Wall Ball (20/14 lb)Box Jumps (24″/20″)Mission:Teams of two must complete as many repetitions of the following movements as they can in the time it takes their partner to sprint 400...

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WOD 5.11.2019

WOD 5.11.2019Part AFor time:50/40 Calories of Rowing or ski40 Deadlifts (102/70kg)50/40 Calories of Rowing or skiPart BNot for timeFive sets of:Barbell Hip Thrusts x 5 reps @ 20X1(go heavy on these – a good starting weight might be around 80% of your 1-RM...

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WOD 4.11.2019

WOD 4.11.2019 Part A Three sets of:Dumbbell Shoulder Press x 8 reps @ 2111Rest 45 secondsSupine Ring Rows x 8-10 reps @ 2111Rest 45 secondsDumbbell Skull Crushers x 10-12 reps @ 2011Rest 45 secondsStrict Toes to Bar x 6-8 reps @ 2110Rest 45 seconds Part B Five rounds...

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WOD 2.11.2019

WOD 2.11.2019 Part A Five sets of:Back Squat x 3 reps @ 85-90%Rest 2 minutes Part B “Karen”For time:150 Wall-ball shots

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WOD 31.10.2019

WOD 31.10.2019 Part A Every 90 seconds, for 15 minutes (10 sets):2 Snatch Lift-Offs + Snatch from 2″ Below the Knee(pause 2 seconds at mid patella on each of the lift-offs, and 1 second from 2″ below the knee) Build from approximately 70% to today’s heavy. If you...

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WOD 30.10.2019

WOD 30.10.2019"Two heroes"For time:Run 800 Metersimmediately followed by…Three rounds of:4 Muscle-Ups (or 8 Ring Dips)8 Strict Handstand Push-Ups (or L-Seated DB Presses)16 Kettlebell Swings (24/16 kg)immediately followed by…Run 800 Metersimmediately followed by…Three...

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WOD 29.10.2019

WOD 29.10.2019 Workout In teams of two, complete as many rounds and reps as possible in 30 minutes of:800 Meter Run (together)80 Walking Lunges with Kettlebell Farmer’s Carry (20/20/20/20 – alternating partners)400 Meter Kettlebell Farmer’s Carry (walk together – only...

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WOD 28.10.2019

WOD 28.10.2019Part AEvery 2 minutes, for 12 minutes (2 sets of each):Station 1 – Muscle-Ups with a Pause at Receiving and Pause at Full Extension x 2-5 reps(OR Low Ring Muscle Up Progression + Dip Catch & Extension x 3-4 reps)Station 2 – Handstand Walk...

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WOD 27.10.2019

WOD 27.10.2019“Badger”3 Round for time of:30 Squat cleans (95 lb)30 Pull-upsRun 800 meters

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