WOD 17.1.2020

WOD 17.1.2020 Part A Every 2 minutes, for 18 minutes (3 sets of each): Station 1: Muscle-Ups x Max Reps in 45 seconds (OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps) Station 2: Handstand Walk x 10 meters (use partner assist or Handstand Wall...

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WOD 16.1.2020

WOD 16.1.2020 Part A Back Squat every 2 min for 18min *Set 1 – 5 reps @ 75% of 1-RM Back Squat *Set 2 – 3 reps @ 80% *Set 3 – 1 rep @ 85% *Set 4 – 5 reps @ 80% *Set 5 – 3 reps @ 85% *Set 6 – 1 rep @ 90% *Set 7 – 5 reps @ 85% *Set 8 – 3 reps @ 90% *Set 9 – 1 rep @ 95%...

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WOD 15.1.2020

WOD 15.1.2020 "Team of 5" In teams of 5, with only one teammate allowed per station, complete as many rounds and reps as possible in 30 minutes of: Station 1 – 20/15 Calories of Assault Bike Station 2 – 15 Devil’s Presses Station 3 – 300/250 Meter Row Station 4 – 30...

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WOD 14.1.2020

WOD 14.1.2020 Part A Take 20 minutes to build to today’s 1-RM… Tempo Front Squat x 1 rep @ 32X1 Build over the course of 7-10 sets to today’s 1-RM. Show control in the 3-second descent, pause for 2-seconds in the bottom position and explode straight up – no bounce out...

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WOD 13.1.2020

WOD 13.1.2020 Part A Every 2 minutes, for 12 minutes (6 sets) of: Tempo Bench Press x 5 reps @ 21X1 Use the first 3-4 sets to build to the heaviest load you can handle for the final 2-3 sets. Part B Complete as many rounds and reps as possible in 15 minutes of: 45...

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WOD 12.1.2020

WOD 12.1.2020 "Holleyman" 30 rounds for time of: 5 Wall ball shots, 20 pound ball 3 Handstand push-ups 225 pound Power clean, 1 rep

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WOD 11.1.2020

WOD 11.1.2020 "EMOM" Every 8 minutes, for 32 minutes (4 sets) for times of: 400 Meter Run 30 Shoulder to Overhead (52/35kg) 20 Toes to Bar 400 Meter Run

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WOD 10.1.2020

WOD 10.1.2020 EMOM 30min Every 90 seconds, for 30 minutes (5 sets) of: Station 1 – 15/10 Calories of Assault Bike (or 20/15 Calories of Rowing or Ski) Station 2 – 5 Burpee Box Jump-Overs + 10 Pull-Ups or ring-rows Station 3 – 50 Double-Unders Station 4 – 5 Burpee Box...

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WOD 9.1.2020

WOD 9.1.2020 Part A "Christine" 3 rounds for time of: 500m row 12 Bodyweight Deadlifts 21 Box Jumps (24/20) Part B "Not for time" Three sets of: Single-Leg Deadlifts x 8-10 reps each @ 3011 Rest 60 seconds Barbell Glute Bridges x 6-8 reps @ 20X1 Rest 60 seconds Side...

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WOD 8.1.2020

WOD 8.1.2020 Every 4 minutes, for 32 minutes (8 sets) for total load: 400 Meter Run 8 Shoulder to Overhead

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Profite maintenant de ton essai GRATUIT !

Profite maintenant de ton essai GRATUIT !