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 Row 10 Chest-to-Bar...

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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 Alternating...

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WOD 27.3.2020

WOD 27.3.2020 Part A "Skill" Five sets of: Front Squat x 2 reps @ 90-92.5% Rest 2-3 minutes Part B "Max reps" For max calories/reps: 3 Minutes of Assault Bike or ski Rest 60 seconds 3 Minutes of Wall Ball Shots (9/6kg) Rest 60 seconds 3 Minutes of Rowing Rest 60...

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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 pull-ups

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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″)

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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 (22.5/15kg DBs; 24″/20″) 60...

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WOD 23.3.2020

WOD 23.3.2020 Part A "Strength" Four sets of: Front Squat x 3 reps @ 87-90% Rest 2-3 minutes Part B "Trio For Time" Three rounds for time of: 10 Hang Squat Cleans (61/43kg) 15 Chest-to-Bar Pull-Ups 20 Wall Ball Shots (9/6kg)

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WOD 22.3.2020

WOD 23.3.2020 "No more rounds..." Team of two: 48 rounds of: 2 deadlift 102/70kg 2 bar facing burpees 3min rest 24 rounds of: 4 thruster 43/30kg 4 pull-ups

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WOD 21.3.2020

WOD 21.3.2020 Part A "Strength" Every 2 minutes, for 10 minutes (5 sets) of: Bench Press Set 1 – 3 reps @ 70% Set 2 – 2 reps @ 75% Set 3 – 2 reps @ 80% Set 4 – 1 rep @ 85% Set 5 – 1 rep @ 90% Part B "Desire" For max reps: 5 Minutes of Burpee Box Jump-Overs...

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WOD 20.3.2020

WOD 20.3.2020 Part A "Skill" DU skill 2-3-4-5--6-7-6-5-4-3-2 unbroken DU (rest as needed between sets) Part B "For time" 50/35 Calories of Assault Bike 400 Meter Run 40 Deadlifts (83/56kg) 400 Meter Run 30 Power Snatches (43/30kg) 400 Meter Run 20 Thrusters (43/30kg)...

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Profite maintenant de ton essai GRATUIT !

Profite maintenant de ton essai GRATUIT !